Plate Neck Extension

Body region

• Neck
• Back

Muscles

Main

• Splenius Capitis
• Splenius Cervicis
• Semispinalis

Helps

• Levator Scapulae
• Trapezius

Holds

• Deltoid
• Infraspinatus
• Teres Minor
• Pectoralis Major
• Teres Major
• Rhomboids

Equipment

• Weight Plate
• Flat Bench

Technique

1. Lie face down on a bench with your head just off the end.
2. Hold a light plate on the back of your head with both hands.
3. Lift your head until your neck is in line with your torso.
4. Lower slowly to the start.

Cues

• Start very light.
• Move slowly and smoothly.

Common mistakes

• Using too much weight.
• Cranking the head back past neutral.
• Moving with jerks.