Bodybuilding – Weightlifting Training Database Book

Neck Exercise Guides
Isometric Neck Exercise – Front And Back
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place
both of your hands on the front side of your head and gently push for the required number of seconds on your
workout. Resist any movement of your head by “isometrically” contracting your neck muscles. Repeat with your
hands placed on the back side of your head. This is an excellent way to strengthen your neck muscles with
minimal risk of injury. Can also be done on the sides of your head.
Isometric Neck Exercise – Sides
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
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Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place
both your left hand on the on the left side of your head and gently push for the required number of seconds on
your workout. Resist any movement of your head by “isometrically” contracting your neck muscles. Repeat with
your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with
minimal risk of injury. Can also be done on the front and back of the head.
Lying Face Down Plate Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Lie face down with shoulders about even with the end of a flat bench. Place a barbell plate on the back of
your head and hold it in place with your hands. Raise head up and back in a semicircular motion as far as
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comfortable. Return to starting position.
Lying Face-Up Place Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on
your forehead and hold in place with your hands. Raise your head in a semicircular motion as far as
comfortable. Return to starting position slowly.
Seated Head Harness Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
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Tips: Place the desired weight on chain attached to the head harness. Sit on a flat bench with your feet firmly
on the floor. Lean forward slightly so the plate hangs free. Place your hands on your knees. Raise head up and
back in a semicircular motion as far as comfortable. Can be done standing as well.
Standing Head Harness Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Place the desired weight on chain attached to the head harness. Stand with your feet wider than shoulder
width. Lean forward slightly so the plate hangs free. Place your hands on your knees. Raise head up and back
in a semicircular motion as far as comfortable. Can also be done seated.
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Traps Exercise Guides
Barbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart.
Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down
as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders
as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can
also be down with dumbbells.

ETC.

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