Everyone trains their upper and lower back, glutes, hamstrings, and calves—but neck training often gets neglected. That’s a mistake! Remember: a chain is only as strong as its weakest link, and your posterior chain is no exception.

Eccentric Method

A strong neck is important, and one of the best ways to build it is through eccentric training using a head harness. Use your arms to assist on the way up, then lower the weight slowly for 8 seconds. Perform 3–4 sets of 4–6 reps using this method.

Tip: Drape a towel around your head under the harness to reduce rubbing on the ears and make the exercise more comfortable. It also doubles as a great Iron Sheik costume for Halloween!

Isometric Method

Now let’s move on to an isometric method: the neck bridge. A Swiss ball works great for this variation. Perform 3–4 sets of 4–6 reps, holding each contraction for 8 seconds.

Once the exercise becomes easy, try placing a dumbbell or weight plate on your chest for added resistance. If it’s too challenging using just your body weight, start by doing the movement against a wall.

Believe it or not, neck bridges can dramatically boost your curling and pulling strength. If done properly, they can increase biceps strength by as much as 10%. Learn more in my book, The Warm-Up: Modern Methods for Strength Training, available on Kindle.

Dynamic Method

Here’s a simple dynamic method to strengthen your neck using a resistance band. Perform 2–3 sets of 15–20 reps at a moderately fast tempo twice a week.

Periodization Plan

A great annual plan is to rotate through the three neck training methods—eccentric, isometric, and dynamic—followed by a phase focused on shrugs, then repeat the entire cycle.

If each phase lasts 4 weeks, you’ll complete three full cycles per year, ideally increasing resistance slightly with each cycle.

Bottom Line

Neck training isn’t just for athletes. Make it a priority for one year, and you’ll notice a significant improvement in both posture and strength.