Neck
Neck flexion and extension for a thicker, more resilient neck.
Exercises that train the Neck
- Behind Neck Press Resistance Band CablePrimary · Cable
- Backward Forward Turn to Side Neck StretchPrimary · Bodyweight
- Eagle Arms Chin into ChestPrimary · Bodyweight
- Easy Pose Neck StretchPrimary · Bodyweight
- Extension and Inclination Neck StretchPrimary · Bodyweight
- Half Neck RollsPrimary · Bodyweight
How to train it
Train the Neck with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.
Open the muscle planner →Neck FAQ
What are the best exercises for the Neck?
Behind Neck Press Resistance Band Cable, Backward Forward Turn to Side Neck Stretch, Eagle Arms Chin into Chest and Easy Pose Neck Stretch are among the most effective neck exercises. Pair a heavy compound movement with one or two assistance exercises to train the neck through its full range.
How often should you train the Neck?
Training the neck two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding neck sessions so the muscle can recover and grow.