How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the neck curl (plate) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Neck Curl (Plate): how to do it and muscles worked

The neck curl (plate) mainly works your neck. You need a weight plate.

Muscles worked

Main

Neck

How to do the neck curl (plate)

1
Lie face up on a bench with your head and neck off the end, and rest a light weight plate on your forehead, held in place with a towel and one hand. Start with very light weight.
2
Slowly curl your chin toward your chest, moving only your neck, then lower back slowly until your head is level with the bench. Keep the movement small and controlled.
3
Take 2 seconds up and 3 seconds down, breathing out as you curl. Do 10 to 15 reps with a light plate.

Form tip: Use light weight only, as neck muscles are small and the joint is delicate. Stop if you feel pain, dizziness or tingling.

Common questions

Which muscles does the neck curl (plate) work?: The neck curl (plate) mainly works your neck.
What equipment do I need for the neck curl (plate)?: You need a weight plate.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the neck curl (plate) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More neck exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.