Neck Extension (Plate): how to do it and muscles worked
The neck extension (plate) mainly works your neck. You need a weight plate.
Muscles worked
Main
How to do the neck extension (plate)
- 1
Lie face down on a bench with your head and neck off the end, and rest a light plate on the back of your head, held in place with a towel and a hand. Start with very light weight.
- 2
Slowly lift your head up as far as is comfortable, using your neck muscles. Then lower back to level slowly, without letting the plate drop.
- 3
Move with 2 seconds up and 3 seconds down, breathing out as you lift. Do 10 to 15 reps using a light weight.
Form tip: Go light and slow. Do not jerk the weight or crank your head back beyond a comfortable range, and stop if you feel any pinching.
Common questions
- Which muscles does the neck extension (plate) work?
- The neck extension (plate) mainly works your neck.
- What equipment do I need for the neck extension (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 extension (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.