The neck muscles hold up and move a head that weighs around five kilograms, and they work all day to keep your posture upright. Direct neck training is common in combat sports, rugby and football, where a stronger neck helps the head resist impacts, and many lifters add it for posture and appearance. Train all directions — flexion (chin to chest), extension (looking up) and side bending — with light resistance from your hands, a band, a harness or a plate. Move slowly through a comfortable range, never jerk or bounce, and start with high reps and very light loads; the neck adapts well but does not tolerate sudden heavy loading.
Pick exercises from this list, log your sets and weights in ForceIndex and track your progress — free, start right away.
