Neck-SMR
The Neck-SMR targets the Neck and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The neck handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to Neck-SMR
- 1
Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.
- 2
Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Chin To Chest Stretch
Isometric Neck Exercise - Front And Back
Isometric Neck Exercise - Sides
Lying Face Down Plate Neck Resistance
Lying Face Up Plate Neck Resistance
Seated Head Harness Neck Resistance
Frequently Asked Questions
What muscles does the Neck-SMR work?
The Neck-SMR primarily targets the Neck. It's an effective strength exercise for building neck strength.
Is the Neck-SMR good for beginners?
The Neck-SMR is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Neck-SMR?
You need other to perform the Neck-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.