1. Harness More Power in Your Neck
Weight training can include a head harness that fits with straps running around and over the head. You can place the harness so that the chains attached to its ends hang down in front of your body, just forward of the ears. The chains attach to a weight plate and you sit on a flat bench with your legs just over shoulder-width apart. With both arms resting on your thighs for added support, slowly roll your head forward and rest your chin on your chest. Bring your head back as far as you comfortably can to complete one repetition. Beginners should start with a light weight and perform several repetitions of this exercise.
2. Stand Up and Use Your Head
You can use a head harness with a weight plate to strengthen your neck while standing with your feet just over shoulder-width apart. You should bend your knees and rest your hands on your thighs for stability. Keeping your back level, bend your head down to your chest and roll your head back up as far as you can.
3. Target Neck Muscles With a Cable Machine
Combine a head harness with a cable machine to target the sternocleidomastoid muscle, the muscle running from just behind the jaw to the clavicle, by attaching the head harness to the pulley with the chain behind your head. Facing away from the machine, sit on a flat bench with your feet just over shoulder-width apart and rest your forearms on your thighs. Pull your head forward until your chin hits your chest and roll your head back as far as comfortably possible.
4. Different Positions for Different Muscles
The splenius muscle in your neck, which runs from the back of the skull just behind the ears down to the spine, can benefit from a head harness workout. While sitting on a flat bench with feet just over shoulder-width apart, face the cable machine and rest your hands on your thighs. You should attach the chain from the head harness to the pulley on the cable machine with the chain in front of your body. Roll your head back to hyperextend the neck, or move it past its normal range of motion, and then slowly roll your head forward to the starting position.
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