Lying Face Up Plate Neck Resistance

A intermediate strength exercise for the upper back, done with a other equipment.

Lying Face Up Plate Neck Resistance: finishing position

Main muscles: Upper back
Equipment: Other equipment
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Lying Face Up Plate Neck Resistance

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Face Up Plate Neck Resistance

Questions

What muscles does the Lying Face Up Plate Neck Resistance work?

Mainly the upper back.

Is the Lying Face Up Plate Neck Resistance good for beginners?

It's rated intermediate. Beginners can build up to it with Inverted Row with Straps first.

What can I do instead of the Lying Face Up Plate Neck Resistance?

Good alternatives that train the upper back: Lying Face Down Plate Neck Resistance, Seated Head Harness Neck Resistance, Bodyweight Mid Row or Alternating Kettlebell Row.

How many sets and reps of the Lying Face Up Plate Neck Resistance should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).