Weighted Lying Side Lifting Head (With Head Harness)

The side-lying neck raise with the plate hanging from a head harness instead of held to the head; the hands stay free and the load hangs straight down.

How to do it

Setup

Side-lying on an incline bench, head past the top end, harness on and the plate hanging, knees bent, feet on the floor.

Steps

Start with the head tipped down toward the floor, the plate hanging still.
Raise the head sideways toward the upper shoulder, nose pointing ahead.
Lower slowly without letting the plate swing; switch sides after the set.

Common mistakes

Plate swinging on the chain: slow reps keep it hanging still. Upper shoulder shrugging to meet the ear: keep it down; the neck bends, not the shoulder. Rolling onto the bench to help: keep the shoulders stacked over each other.

Breathing

Exhale lifting, inhale lowering.