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Top 10 Neck Exercises For A Wide, Thick Neck

Neck exercises

Achieving a well-defined, muscular neck not only enhances your physical appearance but also improves your strength and functional capabilities. A thick, wide neck symbolizes strength and can often contribute to improved performance in various sports and physical activities.

In addition to the aesthetic and functional benefits, neck exercises can also help reduce discomfort associated with poor posture or sedentary lifestyles. Whether you're looking to improve your physique, combat neck fat, or enhance your sports performance, this article will provide the top ten exercises to assist you in your neck training journey.

Here are some of the best neck exercises:

1. Neck Harness Work: A neck harness is an effective tool for improving the strength and thickness of your neck. Start by securing the harness on your head and add a weight you are comfortable with. Bend your torso slightly forward and then begin to nod your head up and down slowly. This movement works out the anterior neck muscles, contributing to a wider, thicker neck.

2. Neck Curls: Lie down on your back on a flat bench with your head hanging slightly off the edge. Place a weight plate on your forehead, holding it in place with your hands. Lower your head down as far as possible and then lift it back up until your chin touches your chest. This exercise targets the neck muscles at the front, helping to combat neck fat.

3. Neck Bridge: The neck bridge is a traditional wrestling exercise that strengthens your neck, shoulders, and upper back. Start by lying on your back, then push up until you're supporting your body weight on your head and feet. Hold the position for a few seconds before lowering back down. Always perform this exercise with care to avoid injury.

4. Extension Neck: Sit on a workout bench and place a weight plate on the back of your head. Lean forward slightly and then extend your neck backwards, lifting the weight. This will target the posterior muscles of the neck, helping you to achieve a bigger, thicker neck.

5. Lateral Neck Flexion: Sit or stand upright and, keeping your head in a neutral position, try to bring your ear to your shoulder. Resist the movement with your hand for added difficulty. This exercise works out the side muscles of your neck.

6. Prone Cobra: This exercise works the muscles of the neck and shoulder and the upper back. Lie face down on the floor with your hands by your sides. Lift your head and chest off the floor, drawing your shoulder blades together. Hold this position for a few seconds and then lower back down.

7. Seated Neck Stretch: While seated, grab the side of the chair with one hand and place the other hand on top of your head. Gently pull your head to the side, feeling a stretch along the side of your neck. This exercise helps improve flexibility and range of motion in the neck.

8. Isometric Neck Exercise: Stand or sit upright. Place your hand on your forehead and push your forehead into your hand without moving your neck. You can also perform this exercise on the sides and back of your head. This is a great exercise for building strength in all the muscles of the neck.

9. Resistance Band Extension: Secure a resistance band at about waist height and sit on the floor. Place the band around the back of your head and then extend your neck, stretching the band. This exercise is another great way to work the posterior neck muscles.

10. Dumbbell Shrug: Stand with a dumbbell in each hand and your feet shoulder-width apart. Shrug your shoulders up towards your ears, hold for a second, then lower them back down. While this exercise primarily works the trapezius muscles in the shoulders, it also engages the muscles in the neck, aiding in overall neck mass development.

Remember, always perform these exercises with caution. Start with lighter weights and gradually increase as your strength improves. Consistency and safety are key to a successful neck workout regime.


A wide and thick neck isn't just an aesthetic bonus—it's a sign of physical strength and resilience. The right neck exercises can greatly enhance your overall appearance, boost your confidence, and improve your athletic performance. However, keep in mind that effective training involves more than just knowing the right exercises. It’s about having a well-rounded and personalized approach to your fitness journey.

This is where Soul Fitness can help. Our expert trainers understand that every individual is unique, and we tailor workout programs to suit your specific needs and goals. We offer group fitness training, including a range of neck training exercises, all delivered in a friendly and supportive environment.

At Soul Fitness, we believe in nurturing strength from within. Let us guide you on your fitness journey and help you build not just a thicker, wider neck, but a stronger, healthier version of you. Contact us today and let’s start working towards your fitness goals together. You bring the commitment and determination, we'll provide the expertise and motivation. Together, we can make your fitness dreams a reality. Don't just get fit—get Soul Fit!

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