1. You are Your Own Best Resistance
OK, so you've got those bulging biceps, barrel chest and wide shoulders. What about that pencil neck? Many bodybuilders agree that adding a thick, muscular neck to their physiques really completes the picture. When it comes to exercising the neck, you need to address all the neck muscles: front, back and sides, or laterals. A great neck lateral resistance exercise is using your own strength as resistance. Place your right hand against the right side of your head, just above the ear. Attempt to bend your head to the side as if trying to place your ear against your shoulder, while pushing in the opposite direction with your hand. Hold for five to 10 seconds. Repeat five to 10 times for three sets. Repeat on the left side. You'll be amazed how using your own resistance will quickly build those lateral neck muscles.
2. Up Against the Wall
If you find that your own resistance isn't resistance enough, or you strengthen your neck muscles to the point that you need more of a challenge, you don't need to look far. Place a small pillow or rolled-up towel against a wall and, standing with your right side facing the wall, tilt your upper body until the side of your head is against the pillow or towel. Push against the wall, holding the tension for five to ten seconds. Repeat five to 10 times for three sets, then repeat on the left side. You can also use that rolled-up towel as resistance. Loop it around your head, holding an end in each hand, and try to bend your head as you did with your hand placed against the side of your head. You might find this a bit more comfortable than using your hand, though don't expect it to be any easier.
3. Weighing in on Neck Lateral Resistance Exercises
Now you're ready for some real resistance. Nothing builds muscle and strength better than using weights. You can use a neck harness (a nylon or leather strap that fits over the head, with chains on which to hang a weight plate) and bend your head side to side with a light weight attached to the chain. You can also do weight plate neck lateral raises. Lie on your side on a bench. Support yourself with your lower arm outstretched and hand on the floor. Place a light weight plate on the side of your head and raise and lower your head for the desired number of repetitions. Another option is to use the four-way neck machine. This device allows you to work the side, front and lateral neck muscles. Sit and place the side of your head against the pad and, as before, try to touch your ear to your shoulder. You'll soon have those neck muscles up to par with the rest of your chiseled physique.
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