How to Use a Head Neck Harness Weight Machine

A strong neck can contribute to your overall muscularity.

Many people who work out with weights like to concentrate on areas like arms, chest and shoulders but neglect other important body parts. One of the parts many weightlifters don't bother exercising is their neck. A strong neck is an important part of a strong body, and it serves more functions than simply holding your head on your shoulders. It can act as a shock absorber to help you avoid injury, and it can improve your overall posture by aligning weaker muscles. Using a weighted neck harness as part of your weightlifting routine can strengthen your neck muscles fast.

Things You'll Need

• Neck harness with chain
• Barbell plate

Instructions

1. Attach the weight plate to the chains of the harness. Most will have a clip near the top of the harness by your ear that you can unfasten and feed the chain through the hole of a barbell plate, then clip it back in place. Double-check to be sure it is fastened properly. Pull on the chain a couple of times to ensure it is secure.

2. Place the harness over your head. Sit down as you are sliding it on, and rest the weight plate on your lap so there won't be any tension yet. Ensure the harness fits snugly, but not tight.

3. Stand up and gently release the weight plate so it is hanging below you. Place your feet shoulder-width apart and bend your knees. Rest your hands on your knees and hang your head slightly forward.

4. Lift your head up and back in a slow, smooth motion. Hold the position at the top for a count of two, then slowly lower your head back down. Exercise control throughout the entire movement. Repeat about eight to 10 times for four sets, with a one-minute break between each set.

Tips & Warnings

• Wait a few days before working your neck again to see how the exercises affected you. If your neck muscles are too sore, you should decrease the weight and repetitions.

• Choose a weight that you would like to use with your neck harness. In the beginning, start with something light and comfortable until you get used to the machine; 5 lbs. should be sufficient.

• Never exercise to the point of pain while doing neck exercises.

• Do not let the weight sway back and forth as you use the neck harness.

References

• Bodybuilding.com: Neck Prioritization
• Lee Hayward: Neck Exercises