Many guys forget about neck exercises because they think the neck muscles aren’t that important, but the truth is they are.
When you think about it, whatever you wear your neck is visible.
So, if you want to look like a bodybuilder you need to make sure that your neck is strong.
The neck anatomy is very complex and that allows you to do many different moves: flexion, extension, rotation, etc.
The neck muscles are as important as every other muscle since they give support to your bones, in this case, your neck.
Weak neck muscles can cause pain and stiffness.
Furthermore, neck problems can cause back problems and can affect other muscles as well which isn’t good for your workout of course.
It’s really important to do the right neck exercises that will activate your muscles and relieve pain and stiffness. (1)
A complete neck workout program should affect every muscle in the neck.
How often should you do neck exercises?
My advice is to do neck workout twice per week.
It is best to add these exercises on your shoulders and chest day.
A tip for beginners
Beginners should do 15-20 reps, 1 set for each exercise.
More experienced guys should do at least 10 reps, 3 sets for each exercise.
If your neck is extremely weak, do the exercises without any weight in the beginning.
To start a neck workout, you need to warm-up first to prepare your muscles for what follows. (2)
Do shoulder shrugs without weights for 20 seconds.
Lower your chin towards your chest and hold the position 15-20 seconds.
Rotate the neck up and down smoothly.
Turn your head left as much as you can and hold for 15-20 seconds.
Then turn your head right and do the same.
Lower your left ear towards your left shoulder and hold for 15-20 seconds.
Then do the same with your right ear.
Although there are many exercises that involve using a cable machine or other equipment, we are going to show you the simplest ones that require dumbbells or barbells.
Best exercises for neck:
Lying neck flexion
Lie down on the bench with your head hanging off.
Hold the weight on your forehead, stretch your neck backwards and then lift your head so that your chin touches your upper chest.
Seated neck extension
Sit on a bench bent over on thighs.
Grab the weight with both hands and place it on back of the head.
Move your head up and then down until your chin touches your upper chest without moving your torso.
Lateral neck flexion
Lie on your left side with your left hand hanging off the bench.
So, keep your legs and torso up the armpits on the bench.
Grab a lighter weight and place it on the right side of your head, holding it with your right hand.
Extend your head up and then go back to the starting position.
Do the same lying on your right side.
Shoulder shrug exercise
Stand up with feet shoulder-width apart, grab a dumbbell in each hand and lower your shoulders.
Then raise them up and hold for a few seconds.
Or simply watch the video above.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.