Best Neck Exercises
8 exercises target the neck as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Bodyweight Neck Exercises
Other Equipment Neck Exercises
Sample Neck Workout
| Exercise | Sets | Reps |
|---|---|---|
| Isometric Neck Exercise - Front And Back | 4 | 6-8 |
| Isometric Neck Exercise - Sides | 4 | 6-8 |
| Lying Face Down Plate Neck Resistance | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Neck
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the neck without systemic fatigue.
Often Trained With
Pair neck training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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