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Exercise Techniques -
Neck Exercises
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Primary Muscle Group: Shoulders and upper back.
Muscle Groups Worked in This Exercise: Deltoideus (posterior), Brachioradialis, Trapezius, Rhomboideus major, Latissimus dorsi, Teres Major
Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip width apart and you're your abdominal muscles tight throughout the exercise. Swap the handles of the band to opposite hands so that it crosses over and hold the handles with a close overhand grip. Extend arms down toward the floor until they are straight, but don't round your shoulders.
Breathing: Exhale as you pull arms up; inhale when returning to start position.
Execution: Leading with your elbows, lift the handles of the band until your hands reach your chin, keeping them as close to your body as possible throughout the movement. Imagine forming a "V" with your elbows high at the end of the lift and remember to keep your shoulder blades retracted. Slowly straighten your arms back to the start position, stopping when they are fully extended.
Comments: If you keep your feet wider apart this exercise is harder.
To make it easier, place your feet closer together.
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Exercise Techniques -
Neck Exercises
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Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit on the ball with knees bent and feet on the floor. Now, walk your feet forward while sliding down the ball until your lower back rests against the ball. Your thighs should be parallel to the floor. Place the band under your feet and grasp with both hands.
Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.
Execution: Raise your elbows towards the ceiling, keeping your hands near your chin. Performing this exercise in the incline position forces your core muscles to engage to keep you balanced. Inhale and lower to start.
Comments: Not only will you use your abdominals, but your legs will also gain strength from this exercise.
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Exercise Techniques -
Neck Exercises
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Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit tall on the ball, keeping your back straight. Place the exercise band under your feet and grasp in both hands. Fully extend your arms and hands near your knees.
Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.
Execution: Raise your elbows towards the ceiling, keeping your hands near your chin. Your back should be straight and your shoulders relaxed. Inhale and lower to start.
Comments: This will really sculpt your upper shoulder line. It also helps to firm your abs.
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Exercise Techniques -
Neck Exercises
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Cable Shrugs
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Read more: Cable Shrugs
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Exercise Techniques -
Neck Exercises
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Barbell Shrug Behind The Back
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Read more: Barbell Shrug Behind The Back
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