top of page

Seated Head-Harness Neck Exercise | A Great Neck Builder!

Updated: Jan 31, 2021

Seated Head-Harness Neck Exercise:

Another great exercise for gaining neck strength and size is the seated head-harness neck exercise, this is a primary exercise which can be used with or without additional exercises, such as the Isometric Neck Exercise or Side Neck Stretch!

Similarly to the other strength exercises, the seated head-harness neck exercise will improve the overall strength of the neck muscles and due to contraction of the neck muscles, you could even increase neck thickness over time, both front and back.

To see more neck exercises click here: #neck


Seated Head-Harness Exercise Instructions:

Target Muscle: Neck

Exercise Type: Strength

Follow the instructions below for a great primary strength exercise for your neck, this exercise can be used alone or in conjunction with other exercises.

  1. Place a neck strap on the floor at the end of a flat bench or similar piece of equipment. Once you have selected the weight you wish to use, sit at the end of the bench with your feet wider than shoulder width apart and toes pointed out.

  2. Move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head, make sure the weights are still lying on the floor to prevent any excess strain on your neck.

  3. Grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor, your head and torso needs to be slightly tilted forward to perform this exercise.

  4. Place both hands on top of your knees and this will be your starting position.

  5. Slowly lower your neck and head down until your chin touches your upper chest (while breathing in).

  6. While exhaling, bring your neck and head back to it's starting position.

  7. Repeat this exercise for your desired amount of sets and repetitions.

Photo Credit:

Caution: This exercise puts quite a lot of stress on the neck and it's muscles. Any sudden movement could cause you to strain a neck muscle. It is best to practice the form before your actual workout, without any weight added, to get used to the movements required for this exercise.


Give Your Feedback

How would you rate this article?TerribleNot greatSatisfactoryGoodPerfectHow would you rate this article?

Get Your Free Workout Guide

Sign up to receive your free guide to workouts, including 5 of our best tips guaranteed to help you achieve your goals! Sign up now.

Great! Check your inbox.

Our Promise

Real Muscle is a fitness, health, and bodybuilding information publishing company working to make honest, accurate, and evidence-based information easy to find. We are working hard to improve the health and fitness of everyone.

Our evidence-based articles are based on the latest, most trustworthy studies and research, every statement is cited. Read the policy here.

Our evidence-based articles are regularly updated, scientifically reviewed, and fact-checked by subject matter experts. Meet the team here.

All of our articles are put through the most rigorous of editorial standards to ensure the highest-quality article possible. See our process here.

bottom of page