Weighted Lying Side Neck Raise
Lying on your side with the head past the bench end, lift the ear toward the upper shoulder against a light plate held to the side of the head.
How to do it
Setup
On the side along a flat bench, head past the end, the upper hand holding a light plate or a harness on the side of the head.
Steps
- Let the head lower gently toward the floor.
- Lift the ear toward the upper shoulder, the face still forward.
- Lower under control; finish the side, then turn over.
Common mistakes
Rolling onto the stomach or back to help: hips and shoulders stay stacked. Turning the face toward the floor: the nose points forward. A heavy plate from day one: the lightest one first, slow reps.
Breathing
Exhale lifting, inhale lowering.
