Home Exercises Face Down Plate Raises

Face Down Plate Raises

Exercise Tips

  • Do not strain your neck by lifting it too much
  • Use light weight such as a 2.5 pound weight
  • Keep your body flat on the bench

Face Down Plate Raises

For exercise targets your neck and provides a low cardio benefit.

Muscle Group



1 Day a Week to
5 Days a Week


Flat Bench, Plate Weights

Cardiovascular Benefit


Muscle Group: Neck

Equipment: Flat Bench, Plate Weights

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Neck

Starting Position: Lay on your stomach on a flat bench with your neck hanging of the edge and one leg on each side, your feet resting on the floor. Clasp your fingers behind your head, holding a small weight on the back of your head, elbows pointing straight down to the ground.

  1. 1 Using only your neck muscles, slowly lift your head up so it is level with the rest of your body. Keep your chest flat on the bench.
  2. 2 Slowly lower your head back down to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.