How to Build Neck Muscles | Neck Muscle Building


How to Build strong and big muscular Neck

The neck is one of the areas of the body that is often neglected during every trip to the gym. Most of those that work out on a regular basis focus on the larger muscle groups, such as the arms, legs, back, and chest.

However, it is important that you strengthen the smaller areas of the body as well to create a well-rounded, muscular system. You may realize that you are not even sure how to gain muscle in the neck.

Look Down

An exercise called the Look Down is a simple yet effective way to help build muscles in your neck. This is a body weight activity, so no equipment is required.

Place the palm of your hand in the center of your forehead. Look straight in front of you, and begin to tilt your head down. As you do this, put some resistance on your head with your hand.

Continue doing this until your chin is touching your chest. Two to three sets of 10 of the Look Down can help you increase your neck muscles.

Shoulder Shrug

Shrugging your shoulders can help the muscles of your neck become larger as well as stronger. Grab a pair of dumbbells that you can easily lift, and hold them with your hands turned in toward your body.

Plant your feet shoulder width apart. Keep your arms straight and slowly shrug your shoulders up as if to say "I don't know." Hold the position for 2-3 seconds, and then return to the starting position.

Neck Flexion

With this exercise, be sure that you do not use too much weight, as it could cause injury to your neck. Lay back on a weight bench with your head hanging off the end. Tilt your head back just a bit.

Wrap a small weight plate in a towel and place it on your forehead while holding it with both hands. Lift your head, focusing on raising the plate with the muscles in your neck. Repeat a few seats of this activity once a week to build more neck muscle.


This involves holding your body off the ground and allowing only your head and heels or toes to touch the floor. You can choose to do it stationary, or by walking a circle while keeping the head on the ground.

If you can, you may also want to lift your legs off the floor for a few seconds, as a headstand can help strengthen neck muscles as well.

As you may see, there are several different ways that you can build muscles in the neck area. Most of these exercises will also help work other areas of the body, so you will not focusing solely on the neck while performing them.

Be sure to start out slow with your neck activities, as your muscles will be weak if they have not being worked out in the past.

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