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Neck Muscle Exercises

Great list of neck muscle exercises you can do at home or at the gym.

2 Good Neck Exercises for Men

Best Exercises - Neck Muscle Exercises

Here are a few good neck exercises for men to try at home or at the gym.

1. Cable Shrugs

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Procedure: Grasp cable bar that is attached to the low pulley with a shoulder width or slightly wider overhand grip. Stand close to pulley. Elevate shoulders as high as possible. Lower and repeat

2. Lying Face-Up Place Neck Resistance

Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Procedure: Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on your forehead and hold in place with your hands. Raise your head in a semicircular motion as far as comfortable. Return to starting position slowly.

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Band Upright Row

Best Exercises - Neck Muscle Exercises

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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Ball Band Upright Row Intermediate

Best Exercises - Neck Muscle Exercises

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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Ball Band Upright Row

Best Exercises - Neck Muscle Exercises

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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Cable Shrugs

Best Exercises - Neck Muscle Exercises

Cable Shrugs

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

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