7 Best Lying Face Down Plate Neck Resistance Alternatives for Rehab

The 7 Best Lying Face Down Plate Neck Resistance Alternatives

7 substitutes, ranked by how closely each one matches the Lying Face Down Plate Neck Resistance on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Lying Face Up Plate Neck Resistance

   92% match

   Neck · Beginner · Isolation

   A straight swap when you want to keep working the neck.

   • Other

   How to perform it

   1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
   2. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
   3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: neck, the same as the Lying Face Down Plate Neck Resistance
   • Body position: lying on your back, not lying face down
2. 

   2. Isometric Neck Exercise - Front And Back

   79% match

   Neck · Beginner · Isolation

   Pick this when you want an easier version that still works the neck.

   • Bodyweight

   How to perform it

   1. With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
   2. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: neck, the same as the Lying Face Down Plate Neck Resistance
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than the Lying Face Down Plate Neck Resistance

3. 3. Isometric Neck Exercise - Sides

   79% match

   Neck · Beginner · Isolation

4. 

   4. Seated Head Harness Neck Resistance

   57% match

   Neck · Intermediate · Isolation

   It still works the neck, through a different movement.

   • Other

   How to perform it

   1. Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.
   2. Slowly move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head. Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck. Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor. Note: Your head and torso needs to be slightly tilted forward to perform this exercise.
   3. Now place both hands on top of your knees. This is the starting position.
   4. Slowly lower your neck down until your chin touches the upper part of your chest while breathing in.
   5. While exhaling, bring your neck back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: neck, the same as the Lying Face Down Plate Neck Resistance
   • Body position: seated, not lying face down
5. 

   5. Farmer's Walk

   34% match

   Forearms · Intermediate · Compound

   A looser match: it works the forearms rather than the neck.

   • Other

   How to perform it

   1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
   2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
   3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, not neck
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Lying Face Down Plate Neck Resistance
6. 

   6. Forward Drag With Press

   33% match

   Pectorals · Intermediate · Compound

   A looser match: it works the pectorals rather than the neck.

   • Other

   How to perform it

   1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
   2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not neck
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Lying Face Down Plate Neck Resistance

7. 7. Heavy Bag Thrust

   31% match

   Pectorals · Intermediate · Compound