Neck
Neck flexion and extension for a thicker, more resilient neck.
- Neck
Exercises that train the Neck
- Scapula DipsPrimary · Bodyweight
- Assisted Chest Dip (Kneeling)Secondary · Machine
- Band Assisted Pull-Up (Version 3)Secondary · Resistance band
- Band Kneeling One Arm PulldownSecondary · Resistance band
- Barbell ShrugSecondary · Barbell
- Barbell Standing Ab RolloutSecondary · Barbell
- Bench Dip (Knees Bent)Secondary · Bodyweight
- Bench Dip on FloorSecondary · Bodyweight
- Cable Lying Extension Pullover (with Rope Attachment)Secondary · Cable
- Cable One Arm Lateral Bent OverSecondary · Cable
- Chest DipSecondary · Bodyweight
- Close Grip Chin-UpSecondary · Bodyweight
- Dip on Floor with ChairSecondary · Bodyweight
- Dumbbell Incline ShrugSecondary · Dumbbell
- Dumbbell Pullover on Exercise BallSecondary · Dumbbell
- Dumbbell Rear Delt RaiseSecondary · Dumbbell
- Dumbbell Straight Arm PulloverSecondary · Dumbbell
- Lever Seated DipSecondary · Machine
- Lever Shrug (Plate Loaded)Secondary · Machine
- Old School Reverse ExtensionsSecondary · Barbell
- Reverse Grip Pull-UpSecondary · Bodyweight
- Triceps DipSecondary · Bodyweight
- Neck Side StretchPrimary · Bodyweight
- Roll Neck Decompress Lying on FloorPrimary · Bodyweight
- Roll Neck Rotation Lying on FloorPrimary · Bodyweight
- Seated Neck Side StretchPrimary · Bodyweight
- Seated Calf StretchSecondary · Bodyweight
- Elliptical Machine WalkSecondary · Machine
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?
Scapula Dips, Neck Side Stretch, Roll Neck Decompress Lying on Floor and Roll Neck Rotation Lying on Floor 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.
