Library / Traps
Plate Neck Crunch
Bodyweight · Isolation · Isolation
Traps Core Joint friendly
Default prescription & biomechanics
- Primary muscles
- Traps
- Secondary muscles
- Core
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Position your body securely with strict alignment to isolate the traps.
- Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
- Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
- Lower under strict 3-second eccentric control through a full, pain-free range of motion.
Joint & safety considerations
No specific joint contraindications are flagged for Plate Neck Crunch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Power Shrug | Barbell swap | Barbell |
| Cable Shrug | Cable swap | Cable |
| Kettlebell Shrug | Kettlebell swap | Kettlebell |
| Lever Shrug Plate Loaded | Machine swap | Machine |
| Smith Back Shrug | Smith Machine swap | Smith Machine |
| Smith Shrug | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.