Isometric Neck Exercise - Front And Back

Isometric Neck Exercise - Front And Back is a beginner-level isolation in the strength category that primarily works the neck. It is performed with bodyweight.

How to do it

1. 1With 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. 2Now 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. 3Hold for the recommended number of seconds.
4. 4Now release the tension slowly.
5. 5Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.