ManyNeck exercises in 3D
Sternocleidomastoid, strap muscles, splenius, levator scapulae: what it does, and 2 exercises that train it — animated position by position.
Muscle Workout 3D › Neck
The neck: Sternocleidomastoid, strap muscles, splenius, levator scapulae
The sternocleidomastoid runs from the breastbone and collarbone up to the bone behind the ear, standing out when you turn the head. The thin strap muscles lie at the front of the throat; the splenius and levator scapulae lie at the back and side.
What the neck does
- Bend the head and neck forward (sternocleidomastoid)
- Turn and tilt the head
- Hold the head up and pull it back (splenius)
The 2 best neck exercises
Each one is shown on the 3D figure above, position by position, with the neck lit red. Tap one to watch it.
Lying neck curl
Beginner · Bodyweight, Bench · works neck. Typical: 3 × 8–12. Watch it in 3D
- Lie on your back on a bench with your head and neck just past the end.
- Let your head lower gently backward, keeping it supported by the neck muscles.
- Tuck your chin and curl your head up toward your chest.
- Lower slowly. Start with bodyweight only.
Keep in mind: Slow and smooth; Chin tuck first, then curl; Small range is fine. Avoid: jerking the head; letting the head drop fast; adding weight too soon.
Lying neck extension
Beginner · Bodyweight, Bench · works neck and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D
- Lie face down on a bench with your head and neck past the end.
- Let your chin drop toward your chest.
- Raise your head until it is in line with your body or slightly above.
- Lower slowly.
Keep in mind: Move slowly; Keep the chin slightly tucked; Small range. Avoid: throwing the head back; shrugging the shoulders; going fast.
How to train the neck
- Start with gentle bodyweight work: chin tucks and lying neck curls.
- Move slowly and never jerk the head; use small loads and high repetitions.
- Combat-sport athletes train the neck to help absorb knocks. Stop if anything causes pain, tingling or dizziness.
| Goal | Sets × reps | Rest |
|---|---|---|
| Build muscle | 3 × 8–12 | 75 s |
| Get stronger | 4 × 4–6 | 3–3 min |
| Endurance & tone | 3 × 15–20 | 45 s |
| Holds (plank, wall sit) | 3 × 20–60 s | 60 s |
Questions
What are the best exercises for the neck?
Good choices are lying neck curl and lying neck extension. Start with gentle bodyweight work: chin tucks and lying neck curls.
Can I train the neck at home without equipment?
Most neck exercises need some equipment, such as bench. A resistance band or a pair of dumbbells is enough to start at home.
How many sets and reps should I do for the neck?
As a general start, 2–4 hard sets per exercise and about 10–20 sets a week for a muscle you want to grow: 8–12 reps to build muscle, 4–6 heavier reps for strength, 15–20 for endurance. Leave a rep or two in reserve and keep good form.
What does the neck do?
Bend the head and neck forward (sternocleidomastoid). Turn and tilt the head. Hold the head up and pull it back (splenius).
Other muscles: Trapezius (upper) · Upper back · Lats · Lower back · All muscles
General fitness information for healthy adults, not medical advice.