Exercise library · Neck

How to Do Isometric Neck Exercise - Front And Back

Step-by-step instructions, muscles worked and workouts that use the isometric neck exercise - front and back.

How to do it

1. With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
2. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
3. Hold for the recommended number of seconds.
4. Now release the tension slowly.
5. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Side Neck StretchNeck

Chin To Chest StretchNeck

Isometric Neck Exercise - SidesNeck

Neck-SMRNeck

Lying Face Up Plate Neck ResistanceNeck

Seated Head Harness Neck ResistanceNeck

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.