How to Build a Strong Neck – Easy Neck Exercises!

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Why Would YOU Want a Stronger Neck?

  • Prevent neck & head injuries
  • Promote better posture
  • Look younger
  • Look stronger
  • Perform better in all physical activities

The neck is an overlooked and under trained muscle group that consists of many muscles, but the main movers are the sternocleidomastoid and trapezius.

They are responsible for the most motor movements in the muscular system of the head and neck. They move the head in every direction, pulling the skull and jaw towards the shoulders, spine, and scapula.

Working in pairs on the left and right sides of the body, these muscles control the flexion and extension of the head and neck. Working individually, these muscles rotate the head or move the neck laterally to the left or right.

Your neck muscles adjust the posture of the head throughout the day and have some of the greatest endurance of any muscles in the body.


How to Get a Stronger Neck

The average human head weighs 10-11 lbs. It’s important to keep the muscles of the neck strong to maintain proper function and avoid injuries and neck pain.

The main function of the neck muscles is head movement, but they also contribute to the maintenance of blood flow to the brain and holding the head upright.

To get a stronger neck you have to train it like any other muscle that you want to strengthen. Use a variety of exercises with moderate to heavyweight that target the sternocleidomastoid and trapezius.

Be careful because you don’t want to strain your neck, but you need to stimulate the muscles enough to promote an adaptation so you can progress in building a stronger neck through a mix of high volume and high intensity neck exercises.

How to Build a Thicker Neck

If you don’t want a tiny neck that looks like a twig, then you need to start training your neck at least 3 times a week.

It is possible to build a thicker neck fast, if you put in the work and earn it.

The neck muscles respond very well to strength training and if you get a sufficient amount of volume in per week you will start to see results after a few months.

Having a thicker neck displays power and will intimidate all your competition!

More importantly it will add support and protection for your head.

To build a bigger neck that can help prevent injury and improve how you look and feel is a wise decision.

If you want to know how to build a big neck that demands respect, then the answer is…hard work and commitment!

You have to train your neck with the same motivation that fuels you to do anything else that you really want and when you run out of motivation, you just keep going!

A goal, is a goal, and if you want something bad enough you have to do what it takes.

Neck Strengthening Exercises

A lot of people go through life wondering how to get rid of chronic neck pain and in most cases, you can greatly reduce it through neck exercises.

You can start with very easy exercises that will help condition and prepare your neck for more challenging exercises.

Some great neck exercises are:

  • Towel or hand resisted neck movements– Use your hands or a towel and resist your neck in every direction for time and reps.
  • Neck Curl(flexion)- Lay on back and curl your head up with your chin tucking towards your chest. You can start with just your head and build up slowly using added weight. Do a hundred reps a day to keep the doctor away! LOL!!
  • Neck Extension– Extend the neck back, build up to use added weight for time and reps.
  • Neck Harness– Is awesome and versatile! This is the best neck isolation tool you can use. You can train the neck from every direction with weight and bands.
  • Shrugs– Get YOKED! Build those traps with heavyweight. Pull your shoulder up to your ears. Do as much as you can handle, the more the better!
  • Deadlifts– Build the traps and back up really well. Progress to pulling heavy at least once a week, no more then twice.
  • Up Rows– Do a narrow grip with a barbell or use dumbbells/ kettlebells.
  • Power Clean– Just look at most Olympic weightlifters upper back and neck. YOKED! Just start with lightweight learn the movement and progress to heavier weight.

The first 4 exercises specifically target the neck and the others indirectly target the neck, but build the trapezius.

Regardless, it is best to use a variety of exercises if you want the best results. The ability to perform a certain exercises better comes from improving on all exercises. In most cases, one exercise will help you build up the new exercise you want to do.

I would consult your physician before trying any of these neck strengthening exercises!

Concussion Prevention in Sports

If you are athletic, you should understand the importance of neck strength.

Most sports have a high demand on your neck and the ability to keep it upright, chin tucked back, and able to swivel quickly.

If you look at wrestlers they have to have strong necks for grappling and develop it through training; specifically during practice when you have someone cranking on your neck for an hour or so, your neck will develop strength and size.

Boxers have to train their neck to take punches. Most of the KO’s come from a punch that caught the fighter off guard with their head in a vulnerable position.


A concussion is caused by a violent shaking to the head and body.

What supports the head?

Answer: THE NECK!

Would it be a true statement that if your neck is strong, it could help your head from being shaken… I think so!

If you play full contact sports you should make it a priority to train your neck!

I’m not saying that concussions can be completely eliminated, but training the neck would reduce the chance of injury.

Many athletes know the importance of having a strong neck, but it’s the youth that are just getting involved in sports that need to be educated on it.

I know that for me, I don’t remember one coach in football, hockey, or baseball ever telling me to train my neck because it could help prevent injury or concussions.

It wasn’t until I started boxing when I was 14 or so, that I understood about the importance of strengthening my neck. Having a strong neck and upper back has helped me improve in other sports and activities with confidence.

Can Concussions be Prevented?

This is a difficult question to answer, because in some cases if the force to the head and body are great enough you could still get a concussion, but you might not have a neck injury.

For example, a bad car accident, but in most cases if you have a solid and strong neck you will be safer then if you have a Popsicle stick neck.

In sports, specifically full contact sports including soccer, having a strong neck could be the key to preventing injury and possible concussion.

Again, some accidents are tragic and a concussion may not be avoided, but unless your careless you could go through life playing sports and never have a concussion.

Even if you have had a concussion before, that should be all the more reason to train your neck to help avoid it again.

I would recommend that the youth that are involved in sports like football, boxing, wrestling, soccer, and just about any other contact sport, could benefit from building a stronger and thicker neck to avoid neck injury and concussion.


Protect YOUR Head!

I hope that after reading this, it will help someone understand the benefits of training the neck for strength.

If you want to protect your head, neck, and avoid injury that could lead to not having full range of motion and chronic pain, then try using some neck strengthening exercises to improve your life… and look cooler!

Tell me what you think, would having a stronger neck benefit you!

Leave a comment below and tell me your opinion!

Whether you think you can or you think you can’t, your’re right.-Henry Ford

All the best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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