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How to Get a Stronger Neck?

How to get a stronger neck? 17 best exercises 1. Neck Flexion 2. Extension 3. Rotation 4. Isometric hold 5. Neck curls 6. Neck side raises 7. Dumbbell shrugs

Emilia Moore
How to Get a Stronger Neck?
Table Of Contents

According to the statistics, most men fancy a thicker neck over a skinnier one. Why is that? When an athlete or a bodybuilder gains mass and bulks up, their neck appears disproportionate compared to the rest of the body. Thus, scraggy necks don't get the same affection as their girthy counterparts.

Now, how thick, you may wonder? The average circumference of a male's neck is fifteen inches. Most prefer to raise that measurement to at least eighteen or nineteen inches. Many claim that a more significant neck looks more attractive, and sometimes big necks even appear intimidating.

If you are not blessed with a more oversized neck and have your Google history littered with countless 'how to get a bigger neck' articles that don't work, then fear not; you have come to the right place. Plenty of routines are designed to drive your dreams of having a more significant, muscular neck to becoming a reality!

Why Stronger Neck:

A "stronger neck" refers to the development of increased strength, endurance, and sometimes size in the neck muscles. 

This concept is often discussed in the context of sports science, physical therapy, and strength training. 

The terms and concepts related to a stronger neck are grounded in anatomical and physiological knowledge. With a stronger neck, you achieve:

  • Stronger necks support the head better 
  • Helps to maintain proper posture, curtailing issues like neck pain or tension headaches
  • Less fatigued and injury-proof neck at sports, gyms, or while working out 
  • Increased muscle size (hypertrophy)
  • Aesthetically built neck 

Before we hop into exercises to build a stronger neck, understand your neck muscle anatomy: 

Anatomy of Your Neck Muscles

Anatomy of your Neck Muscles

Our neck is occupied by muscles that enable it to be flexed, twisted, turned, and extended. Here is the table to give you a better idea of this:

Neck Muscles

Located At



Front of the neck

Rotating and flexing the neck


Neck to mid-back

Shrugging and neck extension

Levator Scapulae

Back and side of the neck

Elevating the scapula, side bending of the neck

Scalene Muscles

Each side of the neck

Neck flexion, side bending, and rotation

Suboccipital Muscles

The base of the skull

Control fine movements and posture of the head

Longus Colli & Capitis

Deep in the neck

Neck flexion and stability


Front of the neck

Facial expressions, neck tension

Get Neck Exercise Equipment:

neck exercises gym equipment

Before you start with neck workouts at home, fix the posture of your neck while working out. 

There are plenty of long-term fixes for posture, but to get rid of poor posture fast and without doing much, the DMoose Neck Harness is the perfect tool. 

You can also go with Fabric Resistance Bands; they are easy-to-store home gym equipment and help you with plenty of strength exercises.  

Another tool you can use during this regimen is Bumper Plates in order to impose pressure on specific areas and achieve that attractive neck while working out. 

All with this, Dumbbells will also come in handy when you perform exercises like shoulder shrugs for a bigger and more defined neck. 

You are advised to use these tools and accessories while doing neck training to get results faster, better, and without bearing injuries. 

Once you have them, it is time to start fat neck workouts at home:

How to Get a Stronger Neck - Exercises

Here are some commonly recommended exercises for neck strengthening and muscle building:

Neck Flexion With Harness

neck training exercises

Neck flexion with a harness is crucial for strengthening neck muscles, improving posture, and reducing the risk of neck-related injuries.

Here is how you should do it:

  • Attach a neck harness to a cable machine or weight stack.
  • Sit on a bench with your back straight and the harness securely on your head.
  • Slowly lower your head forward while keeping your back straight.
  • Raise your head back to the starting position, focusing on using your neck muscles.
  • Perform 3-4 sets of 10-15 repetitions.

Neck Extension With Harness

best neck exercises

Neck extension with a harness effectively strengthens the posterior neck muscles, aiding in better posture and reducing the likelihood of neck strain and pain.

How to do it, check below:

  • Attach the harness to a cable machine or weight stack.
  • Sit on a bench facing away from the machine with the harness on your head.
  • Slowly extend your neck backward, focusing on using your neck muscles.
  • Return your head to the starting position.
  • Perform 3-4 sets of 10-15 repetitions.

Lateral Neck Flexion With Harness

neck exercises with weights

Lateral neck flexion with harness targets and strengthens the side neck muscles by enhancing neck mobility and stability. It will help alleviate uneven muscle strain.

Check how to perform it: 

  • Attach the harness to a cable machine or weight stack.
  • Sit on a bench with your back straight and the harness on your head.
  • Tilt your head to the side, bringing your ear towards your shoulder while keeping your back straight.
  • Return your head to the neutral position.
  • Repeat the movement to the opposite side.
  • Perform 3-4 sets of 10-15 repetitions on each side.

Neck Rotation With Harness

neck workout with weights

Neck rotation with a harness helps in improving cervical mobility. 

By strengthening neck muscles, it aids in preventing neck stiffness and rotational limitations. 

To do it the best, follow the following steps:

  • Attach the harness to a cable machine or weight stack.
  • Sit on a bench with your back straight and the harness on your head.
  • Slowly rotate your head to one side as far as comfortably possible, keeping your chin level.
  • Return your head to the neutral position.
  • Repeat the movement to the opposite side.
  • Perform 3-4 sets of 10-15 repetitions on each side.

Neck Isometric Holds

Neck Isometric Holds

Neck isometric holds are essential for building neck strength and stability, which is crucial for injury prevention and maintaining a healthy posture.

To get the results, here is how you will perform it:

  • Stand or sit with your back straight and your shoulders relaxed.
  • Place your hand on one side of your head, and gently resist with your neck muscles, trying to tilt your head to the side against the resistance of your hand.
  • Hold for 5-10 seconds, then switch to the other side.
  • You can perform isometric holds in flexion, extension, and lateral flexion directions.
  • Repeat each hold for 3-4 sets, holding for 5-10 seconds on each side.

Neck Curls

Neck Curls

Neck curls are crucial to your neck training as they are efficient and work on the sternocleidomastoid muscles.

FYI: This exercise is key to achieving a thicker/stronger neck.

  • Create a barrier between the weight plate and your head to prevent bruises and ridges.
  • Get the DMoose weight plate, place it on your forehead, and try to move your chin toward the upper chest.
  • Keep your arms and abs disengaged and focus only on your neck.
  • You should feel intense neck contractions and lactic acid build-up; otherwise, you're doing it wrong.

Neck Curls Without Using Weights

If you don’t want to use weight plates, follow this routine:  

  • Start by lying down on a yoga mat with a flat back 
  • Shoulders curled up (slightly), and neck is not touching the ground
  • Once you're in the proper position, let your head go back as far as it can while keeping your neck straight
  • Curl your chin to complete a full, proper neck curl

Tip: To keep the head posture properly bent, you can use a DMoose Adjustable Bench

Neck Extension With Weights

Neck Extension with Weights

In addition to doing neck curls, you can train the spinal erectors and upper traps running along the back of your neck.

  • Wear a thick hat to prevent bruising on the back of your head.
  • Then place the weight plate on the back of your head and use both hands to support it on either side. Remember to keep your elbows tucked in.
  • Before starting, your neck should be in a flexed position. It would help if you were looking down such that you could see the foot of the bench beneath you.
  • Inhale before initiation. Once settled, initiate the upward movement by lifting your head and arms together.
  • Remember to keep all the tension in your neck. Exhale during the concentric movement. Your head should be slightly above the shoulders, not craned or over-extended.
  • Avoid overextending, and keep your lower rib cage in contact with the bench. Lower your head at a controlled pace and then repeat.

Neck Extension Without Weights

neck strengthening exercises gym
  • Lie on your stomach, but don't lay flat on your stomach.
  • Keep your upper chest and your shoulders off the ground.
  • Then from there, maintain that position and bring your chin down slowly, then extend back up all the way.

Neck Side Raises

Neck Side Raises

These are not necessary, but the neck side raises provide variation. To perform this exercise for a stronger neck:

  • Lie on a bench
  • Place the weight on your heads
  • Flex your neck sideways 
  • Repeat 

Neck Flexion

Neck Flexion
  • Start by standing tall with a straight spine and erect body.
  • Slowly flex your head downward.
  • Try to bring your chin in so it may touch your chest. Keep your mouth closed.
  • Return to the starting position and continue with the rest of the reps (three sets of twelve for each exercise).

Read more about neck flexion by clicking here: 

Neck Lateral Flexion

Neck Lateral Flexion

This exercise can also be done without equipment. To become a pro, you can increase the difficulty level using a resistance band, a partner, or a four-way neck machine.

To start,

  • Stand with the correct posture and look straight ahead.
  • Turn your head so it leans to the other end and brings your ear toward your shoulder.
  • Keep your shoulders flat throughout the exercise. Do not lift your shoulders.
  • Return to the initial position and repeat the same steps on the opposite side.
  • Continue with the same reps as the previous exercise.

Dumbbell Shrugs

Dumbbell Shrugs

This exercise focuses on the trapezius muscles, similar to shoulder shrugs. 

Use adjustable dumbbells, which will allow for greater resistance than body weight, leading to increased muscle mass and strength in the upper back and neck.

  • Hold a dumbbell in each hand, arms at your sides.
  • Lift your shoulders up towards your ears.
  • Hold for a moment.
  • Lower them back down.

Resistance Band Exercises Variations for Stronger Neck

The main aim of this workout is to provide resistance in various directions, strengthening all aspects of the neck.

The versatility of resistance bands allows for a comprehensive neck workout, promoting balanced muscle growth and increased strength.

Now perform the following workouts:

Neck Flexion With Resistance Bands

To perform neck flexion with resistance bands for a stronger neck, follow these steps:

  • Put your forehead on one end of the resistance band 
  • Stand with your feet shoulder-width apart
  • Keep your arms by your sides and Hold onto the handles or grip the looped band with your hands
  • Gently press your forehead against the resistance of the band
  • Push your head forward, flexing your neck against the resistance. 
  • Hold this position for about 2-3 seconds
  • Perform 2-3 sets of 10-12 repetitions

Neck Extension With Resistance Bands

Performing neck extension exercises with resistance bands can help strengthen the muscles in the back of your neck. 

Follow the following steps:

  • Stand facing the anchor point with your feet shoulder-width apart
  • Keep your back straight and shoulders relaxed
  • Gently press the back of your head against the resistance of the band
  • Extend your neck backward, moving your head away from the anchor point 
  • Hold this position for about 2-3 seconds
  • Slowly release the pressure on the band and bring your head back to its natural position
  • Perform 2-3 sets of 10-12 repetitions

Lateral Flexion Exercises With Resistance Band

Performing lateral flexion exercises with a resistance band can help strengthen the muscles on the sides of your neck. Here's a step-by-step guide:

  • Stand perpendicular to the anchor point
  • Keep your feet shoulder-width apart and relaxed
  • Maintain an upright posture 
  • Gently press the side of your head against the resistance of the band
  • Tilt your head to the right, moving your ear toward your right shoulder
  • Hold this position for about 2-3 seconds
  • Repeat same steps on the left side
  • Perform 2-3 sets of 10-12 repetitions on each side 

Possible Risks Proposed by Neck Exercises:

best exercise for neck

According to a study, overworking or misusing your neck muscles can lead to pain and injury. 

Exhausted muscles, worn joints, and nerve constriction can cause this. To overcome these issues, you must follow the following routines: 

  • Start with light resistance and high repetitions.
  • Avoid jerky or rapid movements to prevent injury.
  • Gradually increase resistance or weight as your neck gets stronger.
  • If you feel any pain or discomfort, stop the exercise immediately.
  • It's a good idea to consult with a fitness professional or physical therapist, especially if you're new to neck exercises or have any existing neck issues.

Other Benefits

Besides aesthetics, you'd want a thicker neck for several reasons. 

Practicing exercises for a thicker neck will minimize pain caused by stresses like sitting at a work desk all day or practicing tackles. 

Even those with chronic neck pain can benefit from learning how to get a more muscular neck.

Doing a neck workout to maintain neck strength not only lessens neck tightness but also increases its flexibility.

By doing thick neck exercises, you slowly expand your range of motion and get an erect spine.

This will fix your posture, promote fitness and contact sports, help you have a healthy life, and, of course, give you a thicker neck!

In conclusion, it's well worth researching how to get a strong neck.


1. How can I get a thick neck?

Exercises for increasing the size of your neck include: neck curls, neck extensions, neck side raises, neck flexion, and neck lateral flexion.

You can change the number of reps or sets as you see fit to align it with the rest of your workout regime.

2. How can I make my neck bigger at home?

Don't have the luxury of any gyms nearby? The neck exercises above have got you covered! You can incorporate these exercises into your workout routine in the comfort of your home.

3. How can I get a muscular neck fast?

There is never a hard and fast method to alter your body or appearance (unless you are considering the surgeries that would cost you an arm and a leg). Take it gradually and go at your tempo.

You can enhance the intensity and duration of your neck muscle training as you progress. When you can see noticeable results, it may take a few weeks or months, depending on your strength training.

4. What's the best product on the market to get a thick neck?

To efficiently perform any exercise above, I would like to present DMoose Fitness' neck harness! This neck harness is the perfect fit for starting your fitness journey.

It is very beneficial as it can be used for strengthening the neck, shoulders, and chest muscles, which means you are fixing your posture and simultaneously working for a thick neck and healthier body.


You now have a good idea regarding How to Get a Stronger Neck, as we have covered the content from all sides. 

However, if you still have queries or suggestions, feel free to comment below; we would love to hear from our respected reader community. 

As an ending note, the last piece of advice for you is no matter which exercises you incorporate to get a thicker neck, ensure proper safety measures.

For this, use the right tools and increase your workout pace gradually.

Also, you don't need a gym membership; you can build a gym at your home with the basic tools that are mentioned in this guide. 

DMoose is here to help. The brand offers innovative fitness equipment: one piece of equipment can be used for multiple workouts.  

Now, Good luck with your neck training. That will surely be a boost to your strength training!

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Emilia Moore

Emilia Moore earned her master’s degree in community health education from a well known University. She’s a freelance writer based in America whose work has appeared in various online publications, including not only DMoose, but other known blogging websites. Today, it's easy to find health

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