Top Five Workouts to Increase Neck Size

Written by J.H. Gibbons

When it comes to fitness and exercise, proportions are important. You want to have symmetry between your upper body and lower body. Nobody aspires to have a barrel chest with stick legs. While genetics plays a role in your physique, you still have some control over what you want to accentuate. For example, some people naturally have large biceps and triceps but have smaller forearms. Others have very large calf muscles, but smaller quadriceps and hamstrings. There are others who have very prominent trapezius muscles, but a thin neck.

There is a solution for all of those physical abnormalities. Those who have large biceps and triceps with small forearms should focus on isolating and strengthening the forearm muscle to ensure growth happens. I would also suggest that you take a break from isolating your upper arms until you see the symmetry you want to have between both muscle groups. Those who have smaller quads and hamstrings should also focus on isolating those muscle groups. However, this philosophy doesn’t quite work when it comes to the different between the size of your trapezius muscles and your neck. They are connected in a way that makes it difficult to isolate. However, as long as you apply specific pressure to those muscles, growth will occur.

Today, we’re going to provide five incredible workouts to increase your neck size today!

Weighted Dumbbell Shrugs

This is one of my favorite exercises to do to help increase the size of my trapezius muscles. To begin this workout, you would start in a standing position with a dumbbell in each hand. Next, you want to ensure your core and spine are in a neutral position. This means you’re not overextending your spine in any single direction. Raise your shoulders together by contracting your trapezius muscles upwards. This is your chance to look like a shrugging emoji and pull your shoulders up towards the ceiling. When you get to the top of the exercise, you’re going to want to hold for three seconds to increase your time under tension. Slowly return the dumbbells to your starting position. Typically, I perform this exercise with 3 sets of 15 reps.

Lateral Neck Flex

This exercise can be done with or without weights and is very simple to do. You won’t end up looking like Mike Tyson with this alone, but it will contribute to neck strength and flexibility. Stand up or sit up straight and look straight ahead without tilting your neck in any direction. To start, tilt your head to the right side, bringing your ear as close to your shoulder as you can without raising your shoulder to your ear. Hold this position for three seconds. Slowly return to the starting position and now move towards the left side by performing the same actions.

Upright Rows

One of the best and easiest exercises for the trapezius muscles are upright rows. This exercise helps to build muscles and strengthen the upper back and shoulders. Personally, I would use relatively light weight for this exercise because of the high risk of injury. Yes, it is an easy movement to perform but hand placement and arm angles are key to ensuring your prepared. First, you will start by standing in an upright and making sure your core is engaged. Make sure when you grab the weight that your palms are facing inwards. Pull the weight up towards your chest, bending your elbows and keeping your hands in front of your torso. This movement is very important. Hold this position at the top of your lift for three seconds. Return back to the starting position to end the rep. Perform 3 sets of 12 reps for this exercise.

Neck Flexion

This exercise doesn’t only increase the strength of the muscles in your neck, it can provide a quick relief for neck pain and tightness. You can perform this exercise with or without equipment. The best machine that I have used in my life for this exercise was the four-way neck machine. You can also use 2.5lb or 5lb plate to add resistance. To start, stand up tall with a straight, neutral spine. Next, slowly bend your head downward as though you were nodding and saying “yes”. Bring your chin in to touch your chest, but don’t overextend the neck to the point of being uncomfortable. Return to the starting position. Perform this exercise with 3 sets of 15 reps. Also, be sure to use a 2-1-2 tempo. This means you will move your head down for a count of two, pause in that position for a one count and return to the start position with a count of two.

Weighted Neck Extensions

One of the most effective neck exercises to perform to increase the size of your neck is weighted neck extensions. I like to perform this exercise from a supine position with my chest on the bench and my head hanging off the edge. Performing it like this allows me to use gravity as my friend and focus on the movement rather than the weight. First, as mentioned above, lie face down on the bench with your head off the end and weight plate on the floor. Pick up weight plate with both hands and place the plate on the back of your head right above your neck. To ease some of the discomfort from the weight, you can use a towel. Move your head up by hyperextending your neck upward. Slowly lower your head by bending neck down until then chin touches your upper chest. Perform the exercise with 3 sets for reps of 15-20. Use the same tempo mentioned above.

Don’t be tempted to use heavy weights for these exercises except for the shoulder shrugs. The neck and spine are very delicate. One false move can result in weeks of pain or even worse. Ensure you’re eating proper foods as well in order to ensure your neck size and strength grows.