Face Down Plate Raises

Face Down Plate Raises


Description: For this exercise your lying on a bench and lifting weight up with your neck to strengthen the muscles in your neck.

Muscle Group: Neck

Equipment: Bench, weights

Minimum Frequency: 1 day a week

Maximum Frequency: 5 days a week

Cardiovascular Benefit: Low

Exercise Category: Neck

Step 1: Lay on your stomach on a flat bench with your neck hanging off the edge.

Step 2: Place a small weight on the back of your head and hold it up with your hands.

Step 3: Lift your head up using only your neck muscles.

Step 4: Lower your head back down to the starting position.

Step 6: Repeat until you have finished all repetitions.

Exercise Tips

  • Use light weight such as 2.5 pound weights
  • Keep your body flat on the bench

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