Neck Exercises With Weights

The neck is one of the few bodyparts that doesn't get much direct attention in the gym. This is unfortunate, because a strong neck helps lifters and athletes avoid injury. Beyond that, a well-developed neck conveys an appearance of raw strength and power, which are two motivating characteristics that get many men into the gym in the first place. So now that you have realized the folly of your neck-negligent ways, read on to discover some weighted exercises for your neck.

  1. Neck Harness

    • A neck harness is the most traditional training tool. It is merely a device secured over the head, to which you attach a weight such as a plate or a dumbbell. The advantage to the neck harness over a machine neck exercise is that the harness allows for a full range of motion in every plane of movement. On the other hand, a machine will only train the neck along one or more fixed paths. The harness can be used to target neck muscles from all angles, resulting in more complete development.

      The neck harness can be used for either standing or seated neck extensions. First, strap on the harness along with the desired level of resistance. Then bend forward at the waist so that your torso is at a 45 to 90 degree angle. Bend your head backward, using the muscles of your neck to lift the weight, tilting your head back as far as you are able. Reverse to bring the weight back to the starting position, and repeat for two or three sets of 20 to 30 reps.

    Lying neck exercises

    • Weights can also be used to work the neck while lying on a bench. While on the bench, move your body up so that your head and neck are fully off the bench. Take a light plate (5 or 10 pounds) and place it on your forehead. Holding it in place with your hands, perform "neck-ups," slowly bringing your chin to your chest and then returning to the starting position. Repeat for three sets of 10 to 15 reps.

      This exercise can also be performed in reverse, by lying prone (belly-down) on the bench instead of on your back. Here, hold the plate against the back of your head, and perform reverse "neck-ups." Make certain to fully control the movement, using a reasonably challenging weight that still allows you to complete all of the target repetitions. Repeat reverse "neck-ups" for another three sets of 10 to 15 reps.

    Neck Machines

    • Another solution for your neck-training needs is to use a machine built for neck training. The four-way neck machine is a common sight in a number of gyms, and if your health club has one, use it in conjunction with the free-weight exercises listed above to further increase your neck development. When using the four-way neck machine, aim for two to three sets of 15 to 20 repetitions.