Men Neck Workouts

Men-focused neck workouts built around direct cervical flexion and extension plus upper-trap support work, with evidence-informed effort targets, realistic kilogram load examples, and simple week-to-week progression.
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Set load units

Workout 1

3 exercises9 sets

Men Neck Strength and Resilience

Neck, Trapezius

A neck-focused template using straight working sets and progressive overload to improve cervical strength with practical, safety-first load selection.

  1. 1
    Lying Neck Curl
    anatomy
    1Exercise

    Lying Neck Curl

    Rest 1m 30s

    • 115 reps x 5 kgRIR 3
    • 215 reps x 5 kgRIR 2
    • 315 reps x 5 kgRIR 1

    Chin stays tucked; move through controlled cervical flexion only. Keep scapulae relaxed and avoid torso lift.

  2. 2
    Lying Neck Extension
    anatomy
    2Exercise

    Lying Neck Extension

    Rest 1m 30s

    • 115 reps x 7.5 kgRIR 3
    • 215 reps x 7.5 kgRIR 2
    • 315 reps x 7.5 kgRIR 1

    Brace ribs and pelvis; move only through the neck. Keep the range smooth and stop before compensatory lumbar extension.

  3. 3
    Machine Shrug
    anatomy
    3Exercise

    Machine Shrug

    Rest 2m

    • 112 reps x 40 kgRIR 3
    • 212 reps x 40 kgRIR 2
    • 312 reps x 40 kgRIR 1

    Drive shoulders up and slightly back, then lower under control. Keep elbows mostly straight and neck neutral.