Plate Lateral Neck Flexion
Lying on your side on a bench and tilting the ear toward the shoulder against a light plate held on the side of the head. Strengthens the muscles that bend the neck sideways.
Primary muscles
- Neck Flexors
- Neck Extensors
Secondary muscles
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 12–20 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your side on a bench with your head off the end. Place a folded towel and a light plate on the upper side of your head, holding it with your top hand.
Let your head lower slowly toward the floor to a comfortable range.
Lift your ear toward your upper shoulder in a slow arc.
Pause briefly at the top.
Lower slowly; complete all reps, then switch sides.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Ear to shoulder
Face stays forward
Slow tempo
Common mistakes
Rotating the head instead of tilting
Shrugging the shoulder to meet the head
Using too much weight
Safety notes
Use very light loads and slow, controlled reps; stop if you feel sharp pain, dizziness or tingling.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.