Jefit IncJefit Logo
Exercises
Elite

Footer

Jefit IncJefit Inc
FacebookInstagramXReddit

Product

  • Elite Membership
  • Coach
  • Sign Up
  • Login

Resources

  • Workout Plans
  • Exercise Database
  • Community

Legal

  • Terms of Use
  • Privacy Policy
  • IP / DMCA Notices
  • Press & Media

Support

  • Contact Us
  • Blog

© 2025 Jefit Inc. All rights reserved.

Apple App store download buttonGoogle play store download button
Weight Plate Neck Extension (Prone)

Weight Plate Neck Extension (Prone)

Target Muscle Groups
shoulders muscle group imageMain

Shoulders

Equipment
weight_plate equipment exampleMain

Weight Plate

Difficulty

intermediate

Exercise Type

strength

Log Type

weight and reps

Instructions

Steps : 1.) To begin this exercise; start off by lying face down on a flat bench holding a weight plate behind your head. 2.) With the plate rested behind your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Explore by Muscle

abs group image

Abs

back group image

Back

biceps group image

Biceps

cardio group image

Cardio

chest group image

Chest

forearms group image

Forearms

glutes group image

Glutes

shoulders group image

Shoulders

triceps group image

Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

body group image

Body Weight

bands group image

Bands

barbell group image

Barbell

bench group image

Bench

dumbbell group image

Dumbbell

exercise_ball group image

Exercise Ball

ez_curl_bar group image

EZ Curl Bar

foam_roll group image

Foam Roll

kettlebell group image

Kettlebell

machine_cardio group image

Cardio Machine

machine_strength group image

Strength Machine

pullup_bar group image

Pullup Bar

weight_plate group image

Weight Plate

Alternative Shoulders Exercises

Barbell Rear Military Press banner

Barbell Rear Military Press

Smith Machine Shoulder Press (Wide Grip)banner

Smith Machine Shoulder Press (Wide Grip)

Cable Rear Lateral Raisebanner

Cable Rear Lateral Raise

Band Lateral Raisebanner

Band Lateral Raise

Dumbbell Upright Rowbanner

Dumbbell Upright Row

Cable Lateral Raisebanner

Cable Lateral Raise

Dumbbell Seated Alternating Reverse Flybanner

Dumbbell Seated Alternating Reverse Fly

Cable Bent-Over Lateral Pulley banner

Cable Bent-Over Lateral Pulley

Kettlebell Military Pressbanner

Kettlebell Military Press

Barbell Alternating Pressbanner

Barbell Alternating Press

Dumbbell Alternating Reverse Fly (Prone)banner

Dumbbell Alternating Reverse Fly (Prone)

Kettlebell One-Arm Clean and Jerkbanner

Kettlebell One-Arm Clean and Jerk

Dumbbell One-Arm Front Raisebanner

Dumbbell One-Arm Front Raise

Dumbbell One-Arm Incline Lateral Raisebanner

Dumbbell One-Arm Incline Lateral Raise

Dumbbell Hammer Curl to Pressbanner

Dumbbell Hammer Curl to Press

Cable Deltoid Raisebanner

Cable Deltoid Raise

Dumbbell Alternating Arnold Pressbanner

Dumbbell Alternating Arnold Press

Dumbbell Alternating Front Raisebanner

Dumbbell Alternating Front Raise

Barbell Rear Pressbanner

Barbell Rear Press

Kettlebell Thrusterbanner

Kettlebell Thruster

Barbell Clean and Jerkbanner

Barbell Clean and Jerk

Dumbbell Cuban Pressbanner

Dumbbell Cuban Press

Cable Overhead Raise (Supine)banner

Cable Overhead Raise (Supine)

Kettlebell Push Pressbanner

Kettlebell Push Press

Dumbbell One-Arm Front Raise banner

Dumbbell One-Arm Front Raise

Alternative Shoulders Exercises

Dumbbell One-Arm Front Raisebanner

Dumbbell One-Arm Front Raise

Barbell Seated Front Raisebanner

Barbell Seated Front Raise

Dumbbell Lateral Raise (Prone)banner

Dumbbell Lateral Raise (Prone)

Dumbbell Seated Press (Palms In)banner

Dumbbell Seated Press (Palms In)

Dumbbell Reverse Fly with External Rotationbanner

Dumbbell Reverse Fly with External Rotation

Barbell Overhead Front Raisebanner

Barbell Overhead Front Raise

Dumbbell Seated Alternating Arnold Pressbanner

Dumbbell Seated Alternating Arnold Press

Dumbbell Seated Alternating Shoulder Pressbanner

Dumbbell Seated Alternating Shoulder Press

Dumbbell Alternating Pressbanner

Dumbbell Alternating Press

Dumbbell 3 Way Shoulder Raisebanner

Dumbbell 3 Way Shoulder Raise

Shoulder Circlesbanner

Shoulder Circles

Kettlebell One-Arm Push Pressbanner

Kettlebell One-Arm Push Press

Barbell Rear Pressbanner

Barbell Rear Press

Barbell Push Press Behind the Neckbanner

Barbell Push Press Behind the Neck

Cable Rear Lateral Raisebanner

Cable Rear Lateral Raise

Cable Shoulder Pressbanner

Cable Shoulder Press

Dumbbell Upright Rowbanner

Dumbbell Upright Row

Cable Seated Row to Neckbanner

Cable Seated Row to Neck

Machine Lateral Shoulder Raise banner

Machine Lateral Shoulder Raise

Machine Reverse Flybanner

Machine Reverse Fly

Weight Plate High Front Raisebanner

Weight Plate High Front Raise

Cable One-Arm Reverse Flybanner

Cable One-Arm Reverse Fly

Cable Lateral Raisebanner

Cable Lateral Raise

Kettlebell One-Arm Snatchbanner

Kettlebell One-Arm Snatch

Barbell Shoulder Pressbanner

Barbell Shoulder Press