Plate Neck Extension
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Plate
HOW TO PERFORM
- Lie face down on a flat bench with the head and neck off the end, and hold a plate with a towel over it against the back of the head.
- Let the chin drop toward the chest.
- Drive the head back through its full range, leading with the crown, not the chin.
- Return under control, resisting the whole way.
FORM TIPS
- Load lightly and add slowly. The neck responds to frequency, not to heavy singles.
TARGET MUSCLES
Primary
- Neck
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.