# Plate Neck Extension

URL: https://heatsy.app/ex/neck-extension

Also known as: Lying 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.