Neck Strengthening Exercises
The muscles of your neck is not typically an area you intentionally isolate during a workout. However, if you
want to build an intimidating physique, it is something you should think about.
This article will discuss some of the best exercises for strengthening your neck and some important things you
should take into consideration.
Read on to find out how to incorporate these exercises into your weight training
In order to understand how to work the muscle of you neck properly, you should learn the anatomy of the area
first. You neck is comprised of several different muscles, but the main muscle is the sternocleidomastoid.
This muscle attaches to your sternum and clavicle. It acts to tilt the head to the side and rotate the head. It
also flexes the neck and raises the sternum. Although they are not technically considered muscles of the neck, your
traps play an important role in making that area look bigger and more defined. The traps function to support your
arms and move your scapula.
There are a few different exercises you can add to your strength-training program to build these two muscles.
For your neck extensors and flexors, you can simply lay on a bench with your head hanging off the edge.
Place a folded up towel on your forehead and a plate on top of that. If this is your first time performing this
exercise, you should definitely ease into it and pick a lighter weight. Hold the plate in place using your hands
and drop your head downward. Slowly, raise the weight and try to tuck your chin into your chest.
Start slow with around 5-8 reps and as you increase your strength you can work up to 10-15 reps. You can also
perform this exercise by lying on your side and placing the weight on your temple. Again, gradually add weight and
always use a fluid, controlled motion.
A second option for working your neck muscles is to use a head strap or find a neck machine. A head strap is a
piece of equipment that can be placed over your head and weight (plates/dumbbells) can be attached to it.
Once you have the weight attached, bend over and place your hands on your thighs or out in front of you on a
dumbbell rack or bench. Just like the previous exercise, lower the weight slowly then raise it and try to look to
For your traps, consider adding deadlifts and shrugs to your routine. Both exercises are great for increasing
trap size and strength. I can assure you that as you increase weight on your deadlifts you will feel an incredible
pump in your traps.
As for shrugs, you can perform them using dumbbells or a barbell. Both are great, but a barbell allows you to
lift a large amount of weight and really encourage the traps to grow.
Hopefully this article has given you some great ideas about how to strengthen you neck muscles and incorporate
these exercises into your current routine. Try them out the neck time you’re looking to switch up your workout!