Neck Workouts – Routines and Exercises for a Strong Neck

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Having a well-developed and strong neck is crucial for athletes participating in sports like football, rugby and hockey. You can’t make the mistake of having an underdeveloped and weak neck in sports like this because your banging and bashing around so much that your destined for injuries unless your neck muscles are up to the challenge. Our neck workouts below provide you with great training routines which will really strengthen, tone and shape your neck muscles!

Beginner Neck Workouts

Beginner Neck Workout #1

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #2

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #3

Exercise: Seated Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #4

Exercise: Isometric Neck Exercises – Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #5

Exercise: Lying Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #6

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #7

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #8

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #9

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Neck Workout #10

Exercise: Head Shoulder Tilt
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workouts

Intermediate Neck Workout #1

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Shoulder Tilt
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #2

Exercise: Isometric Neck Exercises – Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #3

Exercise: Lying Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #4

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #5

Exercise: Seated Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #6

Exercise: Head Shoulder Tilt
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #7

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #8

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #9

Exercise: Lying Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Neck Workout #10

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workouts

Advanced Neck Workout #1

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Lying Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #2

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #3

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #4

Exercise: Head Shoulder Tilt
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #5

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Side To Side
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #6

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #7

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Circular Motions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #8

Exercise: Standing Head Harness Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #9

Exercise: Isometric Neck Exercises – Front And Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Lying Face Up Place Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Neck Exercises – Sides
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Neck Workout #10

Exercise: Head Shoulder Tilt
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Head Forward Backward
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Lying Face Down Plate Neck Resistance
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

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