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Thread: Neck work

  1. #1
    Registered User TheShadowMan's Avatar
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    Neck work

    In regards to working the neck, are there any exercises which can hit all the muscle areas of it simultaneously? I ask because I don't wanna do like 4 different exercises just to hit the front, back, and sides. Is there like a neck compound? Weighted head circles or something?
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    Registered User Garage Rat's Avatar
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    Sort of.
    The wrestler neck bridge either facing down or facing up.
    Then moving the neck in multiple directions.
    Be for warned these can be hard and possibly dangerous but work the neck well.
    Start on all fours first hands,knees or feet,and gently put pressure on the neck by the amount of tension you put on the hands.
    Eventually you should work up to only three points of contact,head and feet,hands can be on the legs.
    This is pretty advanced i would do a search for "neck bridges"first.

    The other movement is similar but done standing leaning against a wall with your forehead and a pad.
    Slowly turn your head side to side (ear to ear).
    You make these harder or easier by how close you stand to the wall with your body angle.
    You can use the hands on the wall to help balance but eventually use no hands.
    Also turn around facing away and do the same thing.
    These are called "Anderson neck rolls" do a search also if your interested.
    These both don't require any special equipment.

    Remember any movement you do for the neck always will involve the other areas in one degree or another regardless of what you do.
    Good luck.
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  3. #3
    Registered User Daniel1836's Avatar
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    Originally Posted by Garage Rat View Post
    Sort of.
    The wrestler neck bridge either facing down or facing up.
    Then moving the neck in multiple directions.
    Be for warned these can be hard and possibly dangerous but work the neck well.
    Start on all fours first hands,knees or feet,and gently put pressure on the neck by the amount of tension you put on the hands.
    Eventually you should work up to only three points of contact,head and feet,hands can be on the legs.
    This is pretty advanced i would do a search for "neck bridges"first.

    The other movement is similar but done standing leaning against a wall with your forehead and a pad.
    Slowly turn your head side to side (ear to ear).
    You make these harder or easier by how close you stand to the wall with your body angle.
    You can use the hands on the wall to help balance but eventually use no hands.
    Also turn around facing away and do the same thing.
    These are called "Anderson neck rolls" do a search also if your interested.
    These both don't require any special equipment.

    Remember any movement you do for the neck always will involve the other areas in one degree or another regardless of what you do.
    Good luck.
    Can you elaborate on more neck exercises?

    I've been doing neck curls lately, just lying down and curling a 10 pound plate up on my forehead.
    Do i really have to work the side neck as well?
    Is there a technique to it to get the best gains? Focusing on concentric? etc.
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    Registered User radrd's Avatar
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    Originally Posted by Daniel1836 View Post
    Can you elaborate on more neck exercises?

    I've been doing neck curls lately, just lying down and curling a 10 pound plate up on my forehead.
    Do i really have to work the side neck as well?
    Is there a technique to it to get the best gains? Focusing on concentric? etc.
    You don't have to do any neck training, but I assume you compete and this is a weak area for you. If you don't compete, I'd take a long look in the mirror and see if you really need to do neck training. There's definitely some significant risk involved. Your neck isn't meant to carry any load other than your head.
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  5. #5
    Registered User mohmano's Avatar
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    You can do more neck exercises..
    exercises to strengthen lower back
    https://back-muscles.com/
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