Isometric Neck Exercise - Front And Back

Shoulders · Bodyweight

How to do it

With your head in a neutral position looking forward, place both hands on your forehead and push gently backwards while your neck resists, **without the head moving**. Hold for a few seconds, release, and repeat with your hands behind your head pushing forwards. All the work is isometric: the head never travels. It is one of the few things you can do daily and anywhere. The classic mistake is pushing hard all at once: build the pressure gradually and release it the same way, never in jerks.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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