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Step 1
Define your purpose. Ask yourself why you want to grow your neck muscles, and if you think you can train your neck muscles efficiently and without injury. You might find that the addition of one or two exercises into your weekly routine makes the difference between a “pencil neck” and a solid, thick neck.
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Step 2
Decide which neck muscle you want to target. For many, the sternocleidomastoid muscle is the main target for stimulation. It provides flexion and rotation to the neck, and is considered the most functional. Learn the movements of the sternocleidomastoid muscle to perform your neck exercises with greater effectiveness and depth.
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Step 3
Train your neck once a week. If you decide that you need to grow your neck muscles, slip the workout into one of your other body part routines. Your shoulder workout is an ideal day for your neck routine, as you are already stimulating muscles in the same area.
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Step 4
Perform only one exercise a day, but alternate on different days.
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Step 5
Decide which exercises you should perform. Neck curls are a great way to start adding mass and definition to your neck. Simply lay flat on a bench with your face pointed toward the ceiling. Use a folded towel to protect your forehead, and place a light plate (of no more than 10 pounds, to begin) on the towel with your hands securing the plate at all times. Curl your neck toward the ceiling until your chin almost touches your chest. After peak contraction, lower your head level with the bench.
