Training for the neck is often overlooked and under prioritized by many, but whether you are looking to build a larger neck to round out your physique or to help protect it from potential injury, there are a vast amount of exercises you can use in order to stimulate muscle growth. Make sure you concentrate on using proper form during each exercise since the neck area is susceptible to injuries when stretched beyond its normal range of motion.
Manual Resistance
Using a partner to do exercises allows his force to act as weight which you move. To perform manual resistance neck work, lay down with your back on a bench and your head slightly off the bench. Your partner will stand to the side of your head, place one hand on top of your forehead and the other on your chest. Start the exercise by flexing your neck through its full range of motion by touching your chin to your chest or by going up as far as possible while your partner is offering slight resistance. Once you reach your full range of motion, resist your partner's efforts to push your head down to the starting position. Avoid hyper-extending your neck during this eccentric phase. This is one rep. You can target your neck muscles responsible for extension by laying on your stomach and for lateral flexion by laying on your right and left sides. Perform at least three sets of 12 reps for each exercise over the course of one week.
Shrugs
You may use a barbell, dumbells or even a trap bar for this exercise. Start by assuming a stance shoulder-width apart and by grabbing the implement you have chosen to use and holding it in front of you. Begin the concentric phase of the movement by shrugging your shoulders up towards your ears. When you reach the highest point possible, pause for a quick second and slowly return to the starting position. Shrugs work your trapezius muscle, which runs up the back of your neck, back and shoulders.
Neck Harness
A harness allows you to do extension, flexion and lateral flexion of the neck like you did with the manual resistance exercises, but the harness offers the extra benefit of not needing a spotter. It is also easier to progress by adding more weight to the end of the harness. Flexion and extension are easier to perform than the lateral versions of this exercise, but depending on the harness you find, lateral flexion can be done as well. In order to do extension with a neck harness, sit on a bench or chair and place the harness around your head, then attach weights to the harness. Start by flexing your neck slowly toward your chin. At this starting position, extend your head until you are looking straight ahead. Slowly lower your head back down until your chin touches your chest to complete one rep.
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