1. Resistance for Forward Neck Exercises is in Your Hands
For those interested in obtaining a thicker, more muscular neck, you'll need to attack the neck muscles from all sides: front, back and sides (or laterals). It doesn't generally take a lot of resistance to build strong neck muscles, since these muscles are not ordinarily exercised and respond well to any type of resistance exercises. An easy one to do is isometric exercises. Place your hands flat on your forehead, fingertips of each hand touching in the center of your forehead. Try to bend your head down to look at the floor while pushing backward with your hands. Hold this tension for five to ten seconds. Repeat five to 10 times for three to five sets. You can also do this forward resistance exercise by using a rolled-up towel, holding an end in each hand and using the towel as resistance as you attempt to bend your head forward.
2. Moving Forward to a More Advanced Neck Exercise
Neck bridges, or wrestler's bridge, is a well-known neck-strengthening and developing exercise. Traditionally, the bridge is done with the back facing the floor, but to get neck forward resistance, start by lying face down on the floor. Raise yourself up on your forehead (it's best to use a small pillow or rolled-up towel) and toes. Roll forward to the top of your head, then slowly back to your forehead. Repeat three to five times for three sets. Keep your hands at your sides or clasped behind your back. It's important to perform this exercise in the proper form to prevent injury to the neck. Don't attempt this movement unless you already have strong neck muscles.
3. Weighing in on Neck Forward Resistance Exercises
Nothing builds bigger, strong muscles than weight training, and this is as true of your neck muscles as it is for your chest, biceps and other areas of the body. It's best to start with lighter weight, as the neck is not ordinarily exposed to weightlifting. A good way to do forward resistance exercises with weights is to do neck weight plate raises. Lie face up on a weight bench. Place a weight plate on your forehead. Slowly raise and lower your head. Repeat for the desired number of repetitions. You can also use a neck harness, which is a cap of nylon or leather straps with chains on which to attach weight plates. Some neck harnesses have a ring on the back of the straps that runs along the back of your head, which you can attach a cable to the ring, thus offering forward resistance.
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