Neck

The Complete Guide to Training Your Neck

Looking to build a stronger, more defined neck? Whether it’s for aesthetics, posture, or performance, training your neck can make a huge difference. Here’s everything you need to know to safely and effectively grow those neck muscles. Prefer watching instead? Check out the video linked below for a quick demo!

Key Areas of Neck Training

To fully develop your neck, you'll need to target three key areas:

  1. Front (Anterior) Neck Muscles
  2. Back (Posterior) Neck Muscles
  3. Sides (Lateral Neck Muscles)

By working all three, you'll build balanced neck strength, improve posture, and reduce the risk of injury.

1. Front (Anterior) Neck Training

Primary Exercise:

  • Neck Curls

This exercise targets the muscles in the front of your neck, helping you develop that thick, strong look from the side. It’s like the neck’s version of a bicep curl.

2. Back (Posterior) Neck Training

Primary Exercise:

  • Neck Extensions

Neck extensions strengthen the muscles at the back of your neck, improving posture and creating that powerful, solid look from behind.

3. Side (Lateral) Neck Training

Primary Exercises:

  • Neck Rotations
  • Lateral Neck Flexion (with or without weight)

These exercises focus on the sides of your neck, contributing to overall thickness and stability.

Do You Need Neck Bridges?

While neck bridges can be effective for building neck strength (especially for combat athletes), they’re not beginner-friendly and come with a high risk of injury if done incorrectly. Even when performed properly, they can lead to long-term neck issues.

Recommendation:
Skip neck bridges unless you’re an advanced athlete who really knows what you're doing. You can build a strong, thick neck with safer alternatives like neck curls, extensions, and lateral flexion.

Stretching: Don’t Skip This Step!

Before starting any neck exercises, always stretch your neck to warm up and reduce the risk of injury. A few gentle neck rolls and side-to-side movements will help loosen things up.

Pro Tip:
Spend 2-3 minutes warming up your neck before diving into resistance exercises. It’s a small step that can save you from serious discomfort later.

How to Progress Your Neck Training

Start with bodyweight exercises to build a foundation. As you get stronger, you can add resistance using a weight plate or similar equipment.

Tips for Adding Weight:

  • Place a small towel or beanie on your forehead for comfort when adding weight.
  • Increase the weight gradually to avoid strain.

Sample Neck Training Routine

To ensure balanced growth, pick one exercise for each area of the neck:

  1. Front: Neck Curls
  2. Back: Neck Extensions
  3. Sides: Neck Rotations or Lateral Neck Flexion

Routine Structure:

  • 3 sets for each exercise (9 sets total per workout)
  • Reps: Start with 15 reps per set and work your way up to 30 reps

How to Progress: Two Methods

Method 1: Add Weight Over Time

  1. Start with bodyweight or light resistance.
  2. Once you can do 3 sets of 30 reps, add weight.
  3. Gradually increase the weight while maintaining good form.

Example:

  • If you hit 30 reps for neck curls, add a 5-pound plate and aim for 15 reps, working back up to 30 reps before adding more weight.

Method 2: Increase Reps

If you don’t have access to weights or prefer bodyweight training, you can still progress by increasing the number of reps.

  1. Start with 3 sets of 15-30 reps.
  2. Once you hit 30 reps comfortably, aim for 40, 50, or even 60 reps over time.

Neck Rotation vs. Lateral Neck Flexion

While neck rotations are great for beginners, they’re hard to load with weight as you progress. Eventually, you’ll want to switch to lateral neck flexion, which allows for more resistance.

If You Prefer Neck Rotations:

  • Make it harder by pausing at the end of each rotation.
  • Increase the reps beyond 30 to continue challenging your muscles.

How Often Should You Train Your Neck?

Your neck can handle more frequent training than other muscle groups, but it’s essential to listen to your body.

  • Minimum: 2 times per week
  • Optimal: 2-4 times per week
  • Advanced: Up to 6 times per week (if fully recovered between sessions)

Important:
Never train your neck if it’s still sore from a previous workout. Always prioritize recovery.

Neck Training Technique Tips

  1. Isolate the Movement:
    Only move your neck—don’t engage your abs or arms to cheat the motion.

  2. Stay Within a Natural Range of Motion:
    Don’t overextend your neck backward or forward. Move within your neck’s natural range to avoid injury.

  3. Control Every Rep:
    Neck muscles are delicate. Move slowly and avoid jerking or bouncing the weight.

Feeling Dizzy or Sore? It’s Normal (At First)

It’s common to feel dizzy or experience soreness when you start training your neck. Some people even report a mild sore throat feeling.

Why This Happens:
Your neck isn’t used to this kind of strain, but just like any new exercise, your body will adapt over time.

How to Manage It:

  • Start light and focus on form.
  • Don’t rush into adding weight too soon.
  • Give your body time to adjust to the new movements.

Final Thoughts

Neck training might seem like a small addition to your routine, but it can have a big impact on your overall physique, posture, and strength. By targeting the front, back, and sides of your neck, you’ll build balanced, functional muscle that not only looks great but also helps prevent injuries.

Whether you're training for aesthetics, sports performance, or just to improve posture, consistent neck training will deliver results over time. Start slow, progress safely, and you’ll see your neck strength and size grow.

Ready to build that thick neck? Try out these exercises in your next session, and feel free to explore my specialized training plans to take your gains even further! 💪