7 exercises
The Best 7 Neck Exercises with Videos & Tips
Browse head harness exercises designed to strengthen the neck musculature. Each exercise includes HD video demonstrations and proper form cues to help you build cervical strength, improve posture, and support injury prevention.
Frequently Asked Questions
Why should I train my neck?
Neck strength is critical for injury prevention in contact sports, as strong neck muscles have been shown to reduce concussion risk by helping absorb and distribute impact forces. Beyond sports, neck training corrects the forward head posture caused by prolonged phone and computer use, reduces chronic neck pain, and improves your visual appearance. Despite its importance, the neck is one of the most neglected muscle groups in typical training programs.
How often should I train my neck?
Train your neck 2–3 times per week with moderate volume: 2–3 sets of 15–25 reps per direction (flexion, extension, and lateral flexion). The neck muscles are small and recover quickly, but they are also easy to overtrain if you go too heavy too soon. Start with bodyweight resistance (manual resistance or plate on forehead while lying down) before progressing to a head harness.
Is neck training safe?
Yes, when done with light to moderate loads, controlled tempo, and a full but pain-free range of motion. Avoid jerky movements, excessive weight, or full neck circles (which compress cervical discs at extreme angles). Start with the lightest plate available (2.5 kg / 5 lb), perform slow controlled reps, and gradually increase load over weeks. If you have existing cervical spine issues, consult a physiotherapist before starting.