Neck Side Raise (Plate): how to do it and muscles worked
The neck side raise (plate) mainly works your neck. You need a weight plate.
Muscles worked
Main
How to do the neck side raise (plate)
- 1
Lie on your side on a bench with your head and neck off the end and your head resting on the arm below. Hold a light plate against the side of your head with a hand.
- 2
Slowly lift your head sideways toward the ceiling, moving only your neck, then lower back to level. Keep your shoulders still and your face looking forward.
- 3
Do 10 to 15 slow reps, taking 2 seconds up and 3 seconds down, then switch sides. Breathe out on the lift.
Form tip: Keep the load very light and the reps smooth. Do not twist your head or use momentum, and stop at any sign of pain.
Common questions
- Which muscles does the neck side raise (plate) work?
- The neck side raise (plate) mainly works your neck.
- What equipment do I need for the neck side raise (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 side raise (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.