Neck Workouts

Neck-focused workouts built around progressive flexion and extension work plus upper-trap support so lifters can improve cervical strength and tolerance with controlled effort and conservative loading.
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Workout 1

4 exercises12 sets

Neck Strength and Resilience Workout Template

Neck, Trapezius, Rear Delts

A neck-focused template using low-to-moderate loads, higher rep quality, and gradual progression to build cervical strength while keeping technique and symptom response in check.

  1. 1
    Lying Neck Curl (Plate)
    anatomy
    1Exercise

    Lying Neck Curl (Plate)

    Rest 1m 15s

    • 115 reps x 5 kgRIR 3
    • 212 reps x 7.5 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Tuck the chin slightly, keep shoulders relaxed, and use a 2-3 second lowering phase.

  2. 2
    Lying Neck Extension (Plate)
    anatomy
    2Exercise

    Lying Neck Extension (Plate)

    Rest 1m 15s

    • 115 reps x 5 kgRIR 3
    • 212 reps x 7.5 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Lead with controlled motion, avoid lumbar overextension, and pause briefly before each rep reversal.

  3. 3
    Dumbbell Shrug
    anatomy
    3Exercise

    Dumbbell Shrug

    Rest 1m 30s

    • 112 reps x 35 kgRIR 3
    • 210 reps x 45 kgRIR 2
    • 310 reps x 50 kgRIR 1

    Do not roll shoulders; keep ribcage stacked and neck long during each rep.

  4. 4
    Face Pull (Machine)
    anatomy
    4Exercise

    Face Pull (Machine)

    Rest 1m 30s

    • 115 reps x 40 kgRIR 3
    • 212 reps x 50 kgRIR 2
    • 312 reps x 60 kgRIR 1

    Keep elbows high enough to target rear shoulder and upper-back support without neck jutting.