Smart Workout Diary

Supine Neck Flexion with Weight Plate

Supine neck flexion with a weight plate is a resistance exercise performed lying on the back while flexing the neck against a light plate held on the forehead. It primarily trains the neck flexors and can support gradual neck-strength training when performed with controlled motion.

Demonstration

Demonstration: Supine Neck Flexion with Weight Plate

Instructions

  1. Lie on your back on a flat bench with your head extending just beyond the end.
  2. Hold a light weight plate securely against your forehead with both hands.
  3. Begin with your head gently lowered back, keeping your shoulders and torso still.
  4. Flex your neck to raise your head until it is in line with your torso.
  5. Lower your head slowly and with control, then repeat without letting the plate shift.
Muscle Group
Neck
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Weight Plate, Bench
Difficulty
Intermediate

Technique tips

  1. Use a very light plate and increase load only when you can maintain smooth control.
  2. Keep both hands on the plate throughout the movement.
  3. Move only through a comfortable neck range of motion; do not force the bottom position.
  4. Stop the set if you feel sharp pain, dizziness, or numbness.
Exercise library