Muscle guide

The Best Exercises for Neck

The sternocleidomastoid muscle that rotates and flexes the head and neck.

Includes: Sternocleidomastoid · also called Neck muscle left, Neck muscle right, SCM Left, SCM Right

Front view: muscles worked by neck training. Primary: neck.
Back view: muscles worked by neck training. Primary: neck.
Primary

How many sets for the neck?

Muscle growth rises with weekly volume: in a meta-analysis, 10 or more hard sets per muscle per week produced more growth than fewer than 5 (Schoenfeld et al., 2017), and training a muscle at least twice a week beat once a week when volume was matched (Schoenfeld et al., 2016). Start near the low end and add sets while you are still recovering between sessions.

Exercises that also work the neck (2)

Sources

  1. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017;35(11):1073-1082.
  2. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.

General fitness information, not medical advice. Speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.