How To Do Neck Exercises With Dumbbells Video

Do weightlifting exercises to build muscles in your neck. Learn exercises and stretches for your workout routine in this fitness video.

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Use towel or shirt to protect forehead from weight
Hang neck off bench & lift forward
Use same motion on side or stomach

About this Author

Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now I'm going to demonstrate how to do neck exercises with the dumbbell. Doing it with the dumbbell is similar to doing it with a weight plate, okay? The difference is, is you can hold the dumbbell in the center. So I'm going to use a shirt or a towel and I'm going to lean back on a bench, put the towel on my forehead, make sure my neck is off the bench and I'm going to place the dumbbell on top of the towel, hold it in place with my hand, okay? Reach my neck all the way back and then just use my neck to sit up, look straight forward at the wall and back all the way, stretching the front of the neck and then again, using the neck muscles to lift the dumbbell that's on the towel, straight forward, looking at the wall, okay. Then, you can turn to the side, okay, get comfortable on the bench and do it sideways. Put your towel on the side of your neck; extend the neck, stretching the outside of the neck which is right here, okay? And then curl the side of your neck up, holding the dumbbell in place with your hand, okay. You don't need to press with your hand at all, okay? Just simply hold it in place, alright? You can also do rear neck curls, same way, get on your stomach with your head off the end of the bench, put the towel on the back of your head, put the dumbbell on top of your head, look at your feet so your head is over the line, then curl your neck straight up, holding on to the dumbbell. Okay, so I'm looking straight up at the wall in front of me then looking back at my feet. Okay, so with dumbbell neck exercises, you can work pretty much every side of your neck that you need to work by--with a towel and a light dumbbell to start, never start with heavy weights, alright? Dumbbells are a little unstable so you're holding--holding the dumbbell is key and making sure your hand keeps the dumbbell in place, alright? I'd definitely start with lighter weights and work you way up and do anywhere between 10 and 15 reps, three sets. Those are some ways to do neck exercises with a dumbbell.

How to Do Neck Exercises With Dumbbells Video

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