This neck isolation exercise builds strength and stability by working against resistance applied to the back of the head.
Instructions
- Lie face down on a flat bench with your upper chest and face hanging off the edge.
- Carefully place a weight plate on the back of your head, holding it securely in place with both hands.
- Lower your head slowly in a controlled nodding motion, as if saying “yes.”
- Raise your head back to the starting position using the muscles in your neck.
- Pause briefly at the top before beginning the next rep.