What It Is
Strengthens the muscles at the back of your neck. It helps you hold your head up and can ease desk-day stiffness.
How to Do It
Lie face down on a bench with your head and neck past the end. Rest a folded towel on the back of your head and hold a light plate on it with one hand. Slowly lower your chin toward your chest, then lift your head until it's level with your body.
Skill Level
Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Type
Strength. Builds muscle and strength with controlled, resisted movement.
Engagement
Bilateral. Each rep works both sides of the body at once.
