4 Top Workouts for Muscular Neck

Many guys skip neck training because they assume the neck isn’t a “real” muscle group. Big mistake.

Your neck is always visible — no matter what you wear. And if you want that powerful, athletic, bodybuilder look, a strong neck is a must.

The neck has a surprisingly complex anatomy. It moves in multiple directions — flexion, extension, rotation — and its muscles play a major role in stabilizing your spine. When those muscles are weak, you get stiffness, pain, headaches, and even upper-back issues that can hurt your performance in the gym.

That’s why proper neck training matters.

A good neck workout should hit every major muscle in the area and help you build real strength, not just mobility. And if you’re serious about building overall size, you might also want to look into the natural bulking supplement I’ve been using — it complements strength training really well and fits a natural approach.

How often should you train your neck?

Twice per week is ideal. Most guys add neck exercises on their shoulder or chest day.

Tip for beginners: Do 15–20 reps, 1 set per exercise. More experienced lifters should aim for 10 reps, 3 sets.

If your neck is very weak, start with no weight.

Warm-up routine:

• Shoulder shrugs (no weight) – 20 seconds
• Chin-to-chest stretch – 15–20 seconds
• Slow up-and-down rotations
• Turn head left, hold 15–20 seconds
• Turn head right, hold 15–20 seconds
• Left ear to left shoulder – 15–20 seconds
• Right ear to right shoulder – 15–20 seconds

Although there are advanced cable-machine variations, the exercises below use only dumbbells or barbells — simple, effective, and perfect for any home or gym workout.

4 Best Exercises for Muscular Neck:

1. 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.

2. 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.

3. 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.

4. Shoulder shrug exercise

Best exercise to strengthen neck and shoulders.

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.

Repeat.

Or simply watch the video above.

How to Build Insane Strong Neck and Shoulders Faster?

So, the best workouts for strong neck are:

• Lying neck flexion
• Seated neck extension
• Lateral neck flexion
• Shoulder shrug

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best natural bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to increase muscle mass (and keep that muscle) is definitely D-bal.

D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients D-bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

You can read more about D-bal here.