7 Exercises for Men to Build a Big Strong Neck

7 Exercises for Men to Build a Big Strong Neck

Building strong neck muscles may not be on
your first priorities list when working out, but, in fact, you shouldn’t neglect them. They not only add to your overall image but
are also good for your health! In 2008, scientists from National Research
Center for the Working Environment in Copenhagen proved that strengthening your neck relieves
pain in this area, so why not start benefiting yourself right now and do some neck-building
exercises? 1. Dumbbell shrug
This is an exercise that targets both your shoulders and your neck, so there’s a double
benefit here. It’s a basic set that should be incorporated
in any neck workout, so why don’t we start with that. Take a dumbbell into either hand, and stand
straight with your arms along your body and your legs hip-width apart. Make sure that dumbbells aren’t too heavy
— you shouldn’t overstrain yourself or you might get a stiff neck afterwards. With palms facing your torso, exhale and lift
your shoulders all the way up. Hold this position for a second and say “I
don’t know.” Just kidding, don’t waste your breath. Lower your shoulders, and here you go, one
rep done. Do from 8 to 12 reps, rest for 30 seconds,
and repeat twice more. 2. Face down resistance
Now this one targets your neck specifically, but it should be performed with caution: if
you do it wrong, it can lead to serious injury. Lie on a flat bench face down so that your
face, neck, and shoulders are hanging over the edge. Take a light weight plate or a bottle of water
in your hands and hold it behind your head. Now, keeping the weight secure, inhale and
lower your head in a nod of approval. Then exhale and raise your head back to the
starting position and hold it for a second. Do 3 sets of 8 to 12 reps, but make sure you
don’t overstrain yourself. If you feel too much tension at some point,
stop immediately. 3. Single-arm dumbbell row
If you want to ask what arm rows have to do with the neck, I don’t blame you, it can
be perplexing. In short, almost any exercise, if it’s not
extremely isolating (like biceps curls, for example), targets several muscles at once. Dumbbell rows are not an exception: they target
your triceps, shoulders, and back of the neck. Get yourself a nice and cozy flat bench and
prop your right knee on it. Plant your left foot firmly on the floor and
take a dumbbell in your left hand. Bend forward, keeping your back as straight
as possible not to overstrain your lower back, and place your right hand onto the bench for
support. Let your left hand with the dumbbell hang
to the floor and slightly bend it at the elbow. Now lift that hand until your upper arm is
parallel to the floor. Hold it there for a second and then lower
it back. Do 8 to 12 reps, then change sides and repeat. It’s best to do at least 3 sets, switching
sides. 4. Lateral raise
Again a complex exercise that targets not only your neck and traps but your shoulders
and upper arms as well. Stand straight with your feet shoulder width
apart. Take a dumbbell in each hand and let your
arms hang along your body, palms facing your torso. Slightly bend your knees for less lower back
strain and bend your elbows too for better leverage. Now raise your arms to the sides as if you’re
getting ready to fly away and make sure your upper arms are parallel to the floor at the
top. Stay like this for a second, inhale, and slowly
lower your arms back. That’s one rep, and you’ll need 3 sets
of 8-12 reps, just like with everything else so far. Easy! 5. Front dumbbell raise
You’ve done it to the sides, now it’s time to do the same in front of you. Front dumbbell raise targets the front of
your shoulders, your traps, and sides of the neck, as well as the upper chest muscles. Take the dumbbells and stand straight with
your weighted hands on the front of your thighs, palms facing them. Without turning your palm, lift your right
hand to the front until your arm is a little above parallel to the floor, the elbow slightly
bent. Make sure you don’t swing your torso from
side to side or back to front — this is incorrect form and could reduce the effectiveness
of the exercise. When your hand is in top position, hold it
there for a second, and then lower it back to your thigh. Repeat with your left hand and go on until
you’ve done 8 to 12 reps. Rest for 10 seconds and do two more sets like
the first one. 6. Face up resistance
Yeah, you’ve done its face down counterpart already, and now you’re going to do it on
the other side. It’s almost like frying a steak, you know:
if it’s only done on one side, it won’t ever be ready. In the case of your neck, with face up resistance
you’ll be targeting your traps, deltoid muscles, and the back of the neck. Lie on a flat bench in the same way you did
for the face down resistance: your head, neck, and shoulders should hang in the air over
the edge of the bench. Take a light weight plate and hold it on top
of your forehead. Inhale and slowly lower your head back, all
the while holding the weight secure on your forehead. Exhale and raise your head back to the starting
position. Hold it for a second and repeat. Again, 3 sets of 8-12 reps should be good
enough for you. 7. Reverse fly
This one will be our finisher for today’s neck workout, and not least because it doesn’t
directly affect the neck. Before you raise that eyebrow (hm, eyebrow
raise — it should be a separate exercise too!), I’ll explain. Your neck, especially the back of it, is strongly
connected with your trapezius muscles as well as other muscles in the back, such as the
rhomboid and deltoids. So to make the workout really worth the effort,
you should strengthen your upper back too. Reverse fly is just about that: it targets
the rhomboid and the deltoids, making your neck and shoulders stronger and more flexible. Sit on a bench with your knees bent and next
to each other. Hold a dumbbell in each hand, lean forward,
and let your arms hang down at the sides of your calves. Slightly bend your elbows and turn your palms
so that they face your calves. Make sure your back is straight and doesn’t
bend at the waist — you can experience serious discomfort in the lower back if you do this
exercise wrong. Now exhale and slowly raise your arms to the
sides until they’re parallel to the floor. Hold the top position for a second, inhale,
and then, slowly again, lower your arms back to the initial position. Do at least 8 reps, rest for 10 seconds, and
follow up with another set, and then another one. Congrats! You’ve completed the neck and traps workout
for today. Let’s revise some additional stuff that
will definitely come in handy before and after you do the workout. First of all, don’t forget to warm up your
neck. It’s one of those regions of your body that
are more vulnerable when it comes to strain damage, along with your lower back and joints. Make sure you spend some good time on warming
up activities, otherwise you might end up with stiff and painful neck the next day or
even right after the workout. Next, neck workout shouldn’t be the only
workout of a day — it’s normally combined with something else, and trainers argue about
which is best: to combine it with your arms and shoulders day or give it a go on a chest
and back day. In fact, there’s no universal answer, so
pick the days you feel the most comfortable with and incorporate the neck training into
them. A little tip, though: if you train your shoulders,
you can squeeze the traps for an added bonus of targeting your neck too. Thirdly, it’s as important to cool down
after a neck workout as it is to warm it up. Cooling down is often neglected at the gym,
but professional trainers advise against this practice. After an intense workout, your muscles are
pumped up, and they can become stiff if you don’t stretch them a little bit here and
there. Stretching gives the tired muscles that much
needed bit of flexibility, and you’ll feel better the next day. Less pain in the neck, so to speak. And finally, don’t overdo it. Like I said before, your neck is more vulnerable
than the rest of your muscles, so keep the weights lighter than you would for other exercises. Also, three times a week is more than enough
— you can even reduce the number of days to two if you feel it’s getting too much. Waking up one day without being able to turn
your head is not a sensation you’d like to experience, trust me. So keep your neck safe and don’t break it! What other cool neck and traps exercises can
you name? Let me know down in the comments! If you learned something new today, then give
this video a like and share it with a friend. But – hey! – don’t go anywhere just
yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right
video, click on it, and enjoy! Stay on the Bright Side of life!

Daniel Yohans

100 thoughts on “7 Exercises for Men to Build a Big Strong Neck

  1. Pinefr0st says:

    Stop promoting male body dysmorphia.

  2. Real Moby says:

    This was reallly helpful i had severe nerd neck

  3. Blueberry Mix says:

    nEvEr SkIp NeCk DaY 🧙🧟‍🧟


  4. Ûltrā hávØç says:


  5. Top 10 Global says:

    Who thinks like me is that this video is so cool
    He puts Lake to know how many fans he's got.

  6. Virasman says:

    No deadlifts huh?

  7. Michael Steven Cecere says:

    Alpha Destiny check him out

  8. Samantha ._. says:

    Mans neck looked like a thumb

  9. M Asynaps says:

    at 5:53 showing muscles being strengthened I think is incorrect. It is the muscles in front and front side of neck and muscles near front lower neck of chest and muscles along front of torso that are being strengthened with this exercise.

  10. Wobochacha says:

    Shrugs probably the worse for neck pain. Increases pain and headache. But what do I know as a dr

  11. Nees Argon says:

    Who wants a big neck? I don't!

  12. sweet like grande says:


  13. A random boi says:

    Sure sure working out changes your hair color

  14. Sharda says:


  15. leo polt says:

    Max max

  16. Manmohan Mohapatra says:

    Please say about foods should not be taken together at a time (odd combination of foods)

  17. BRIGHT SIDE says:


    Dumbbell shrug 0:33

    Face down resistance 1:31

    Single-arm dumbbell row 2:24

    Lateral raise 3:34

    Front dumbbell raise 4:28

    Face up resistance 5:31

    Reverse fly 6:30

    Additional recommendations 8:09

  18. BRIGHT SIDE says:

    Hey guys, how many times a week do you work out? And what usually prevents you from going to the gym?

  19. A S N !!! says:

    I driver uber 200 300 km a day tell me exercise as i am all the time in car
    Kindly make a video

  20. KING GAMER says:

    exercise to target every muscle group

  21. Shrek Smith says:

    Nickmercs has joined the chat

  22. Mario Tigres says:

    I don't know why people think neck training is weird or worthless, in my opinion having a big neck and traps makes you looks more masculine than you actually are

  23. KDA says:

    Reads the title


  24. Addison Mistler says:

    I'm a woman.

  25. Ken Able says:

    This neurotic obsession of young men with becoming big and muscular is out of control, and is now at epidemic proportions.

  26. dude x says:

    rack pull with heavy weights really works the traps for me

  27. B.M Music Channel says:


  28. ferdinand gonzalez says:

    Barbell rows are better. Dumbbell rows can cause hernias. I've seen it happen a few times.

  29. Kayode Oladimeji says:

    Thumbnail is khabib nurmagameddov

  30. Kim Zastrow says:

    That is disgusting

  31. Moses Melo says:

    Exercise for the forearms please

  32. Kelvin Leong says:

    You did not include deadlifts, which is one of the most important exercise for building a strong neck.

  33. Jordan Mullins says:

    Rows dont hit ur tricep😂

  34. Kal-El The Last says:

    💪😎You can lay down on the bench lay on your side and go up and down for the muscles on the side of your neck

  35. TriBounty says:

    I hope no once gets hurt doing some of these but if they do maybe bright side will stop doing fittness videos and leave them for the personal trainers.

  36. Honey Singh says:

    Hindustani zindabaad JAI HIND ✊🏻

  37. shinoy p b says:

    Can i do these exercise ,having neck pain?

  38. Randy Douglas says:

    A lot of misinformation here.

  39. Fahad khan says:

    Can i neck workout daily basis or weekly ?

  40. David Anglin says:

    You forgot the trapizius on first exercise

  41. Brian Cregar says:

    How about for getting a pencil neck

  42. Joban Sandhu says:

    Today i become rich guys

  43. JC Denton says:

    I like ya necc

  44. Amazing New song says:

    Nice joke 😁😁

  45. Action TV says:

    Will this exercises prevents concussions?

  46. Dhoom 4 says:


  47. tommy boulton says:

    Do bridges ……like wrestlers……I promise your neck will be bigger & stronger …..period

  48. Roger Clarke says:

    You talking about the neck or traps & shoulders lol

  49. Tunas Kurnia Abadi Tunas Kurnia Abadi says:

    The answer is photoshop

  50. Mohd Salman Sayed says:

    Warm up comes first…..

  51. Amit Yadav says:

    How to build sternocleidomastoid muscles

  52. Akon T-pain says:

    thiz man is kabib

  53. AlooParatha says:

    Practice being a victim of RKO. easy.

  54. Saeed Alhawaty says:


  55. billy Annajian says:

    So amateur!!!!!! 👎👎👎👎👎

  56. chamrongnul kh says:

    Great. I will try it. Thanks for your vdo.

  57. burglar brah says:

    AlphaDestiny has entered the chat..

  58. Rider singh dipankar says:

    How to hight increase

  59. Asanka Vishwanath says:

    2nd one is too dangerous ..dont do it

  60. Sonu Sarode says:


  61. Salahaddin Hashim Alhusam says:

    Best channel ever.

  62. Atmaram Salunkhe says:


  63. Amrinder Singh says:

    Just fir views

  64. Ashish Bankar says:

    Back exersise

  65. Matúš 88 says:

    Just do neck bridges

  66. Kamran King says:


  67. Mi Ke says:

    I've been doing some neck exercise..
    Ohh now I know

  68. Sanki Fanki says:

    Some of those exercises are for shoulders and traps, not for neck, buddy! Weak video, seriously!

  69. Muhammad Mammu says:

    Please homeworkout without dumbel

  70. Karti gesan says:

    Before is actually look nice

  71. TheCaller says:

    How do I strengthen the BACK of my neck because the sides are pretty strong, and the front its just the rear muscles that need strengthening, I just don't know how to strengthen them, I need them to catch up fast

  72. einbrecher2102 says:

    wrestler bridges, neck curls and extensions thats it… not necessary to train shoulders or traps if you want to hit the neck..

  73. Dee Ess says:

    WARNING ⚠️ I would NOT recommend trying this!!!! Some of these exercises can cause Cervical Herniated Disc rupture!!!! You will end up getting a metal plate inside your neck to support your cervical spine!

  74. tigeroscarfan says:

    if you do this, would it effect distance running, i noticed at events you may get runners at crossfit sort of build in 5k or 10k races that will be quite fast but where im slimmer and have more endurance im better at half marathon and full marathons where as the muscular people will start to reduce their pace in longer distance, i just wondered if i did any strength training will it make me worse lol

  75. John Smith says:

    Old fashioned outdated ..

  76. Asif Noor says:

    Thanks you sir

  77. Max says:

    Chicks love thick massive necks.

    Said no one
    No chick has ever said or thought this
    (Unless they’re an Olympic athlete from eastern Russia named Svetlana)

  78. Sid Siddharth says:

    Thumb nail was like Kabhi the egale 😍

  79. rumen187 says:

    My neck is big

  80. Mr Epic says:

    I seen a reverse fly the other day he nearly hit me on the motorway…

  81. RABIN RAI says:


  82. Mark S says:

    I didn't know about the Number 7 exercise. Thank you.

  83. Jesse Letkeman says:

    Single arm dumbbell rows work triceps?? Better fact check that.

  84. On your choice says:

    Sir ,how get long leng

  85. phonixYT says:

    I have strong neck but i was thinking i was diagnosed whit somethinh but now i know

  86. Shalani's World says:

    Thanks, this should be the exercise I should avoid 😂

  87. David Thomson says:

    Only 3 of these are properly affective for the neck

  88. SKRAPA GT says:

    Thumbnail Khabib?

  89. Marny Turner says:


  90. Siddhartha Singh says:

    Please upload a video for chest

  91. Harshal Viras says:

    Hey bright side pls
    Make a video
    How to get long legs
    My first and last request

  92. Hoàng kha Trần says:

    What is the model's name? He's so handsome

  93. Dun Yah says:

    sorry but i don't think your the right channel for exercises

  94. Jas says:

    Just do neck curls

  95. Hot Hot Kenya says:

    Subrcibe My Channel

  96. Alexander Smits says:

    5:03 heil

  97. Gani Ezra says:

    Breathing techniques is wrong in some exercise… Do exhale against the gravity inhale or hold the breath with the gravity .

  98. NATSU ICHIJO e says:

    Rip giraffe

  99. Kevin says:

    how many KG did you use in the video? i 5KG dumbells

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