isolation · Isolation
Plate Neck Extension
Plate Neck Extension is an isolation isolation movement for neck, using Iron Plates and Flat Bench. It also works traps. 3 sets of 15-20, 1 min rest.
- Primary muscle
- Neck
- Equipment
- Iron Plates and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 3 × 15-20
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Face down on a bench with the head off the end, a towel and light plate on the back of the head.
- 2The cue that matters
Slow both ways, full range, never jerk - the neck gets one warning.
- 3Work it
3 sets of 15-20, resting about 1 minute between them.
Muscles worked
Neck does most of the work. Traps take the rest.
Neck exercisestraps