This Underutilized Muscle Is Key to Looking Jacked. Here's How to Train It
Everyone knows the value of training the big muscles like your chest, back, shoulders, arms, and legs. Strong major muscle groups improve movement, support long-term health, and, let’s be honest, make you look better. But there’s one muscle that fitness experts say gets overlooked: the neck.
A strong neck pays off in two big ways. First, it improves your posture by combating the effects of tech neck we all have from constantly staring at our phones. A stronger neck can help keep the head positioned upright, contributing to a taller, more confident stance, according to fitness coach Alex McBrairty, CEO at A-Team Fitness.
"It can also help frame the head and shoulders in taller men, to help reduce the 'bobblehead' look," he adds. "A slightly thicker, well-developed neck visually connects the jaw, traps, and shoulders, which most people read as more athletic."
There are more than 20 muscles in the neck, but according to fitness researcher Max Coleman, you really only need to focus on one: the sternocleidomastoid, which runs along the side of your neck, stretching from behind your ear down to your collarbone. If you want to achieve that "I drink peanut butter through a straw" look, start adding neck curls to your routine.
How to Do Neck Curls
- Lie on your back on a bench with your head hanging slightly off the edge so your neck can move through a full range of motion. Hold a dumbbell or weight plate safely over your face.
- Tuck your chin slightly, then slowly curl your head up toward your chest.
- Pause at the top, then lower your head under control.
Pro Tip
Performing these on a slight incline bench will make them more effective, increasing the stretch.
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Neck Curl Mistakes
The biggest mistake with neck curls is going too heavy, too soon. The neck is delicate, and the last thing you want to do is strain a muscle. Work up to heavier loads gradually to reduce the risk of injury.
"Strained neck muscles can lead to headaches, extreme soreness, and even spinal injuries," says James Kennedy, general manager and trainer at Anytime Fitness Johns Creek. "Going very light on neck curls—both on weight and reps—will have the added benefit of giving your neck a lean, strong look without creating a neck that looks like a tree trunk."
Additionally, avoid using momentum when performing neck curls. Keep the reps controlled and avoid jerky movements.
Neck Curl Alternatives
These exercises work on their own or can be paired with neck curls.
Four-Way Isometric Neck Hold
"Predominantly working neck flexion, while ignoring extension or lateral flexion, can lead to imbalances and overdevelopment," McBrairty says.
How to Do It
- Sit or stand tall and hold a small hand towel.
- Press your head into the towel and resist any movement.
- Hold for 10 to 20 seconds.
- Repeat in all four directions: forward, backward, left, and right.
- Perform 1 to 3 sets in all four directions.
Band-Assisted Neck Stretch
"This will help alleviate any tension or stress created by the curls and further help with correcting any posture or curvature problems," Kennedy says.
How to Do It
- Loop a light resistance band around the back-middle of your head and hold the ends of the band.
- Pull the band as you lean your neck back.
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