5 Best Exercises For Men To Build A Big And Strong Neck.
1.Face Down Resistances.
This exercise targets your neck specifically,but it should be performed with caution,if you do it wrong,it can lead to serious injury.Lie on a flat bench face down so that your face,neck and shoulders will hanging over the edge.Take a light weight plate in your hands and hold it behind your head.Now keep the weight secure, inhale and lower your head in a nod of approval. Then exhale and raise your head back to the starting position and hold it for a second.Do 3 sets of 10 to 12 reps,but make sure you don't overstrain yourself.
2.Single Arm Dumbbell Row.
Get yourself a flat bench and prop your left knee on it.Plant your right foot firmly on the floor and take a dumbbell in your right hand.Bend forward,keep your back as straight as possible not to overstrain your lower back,and place your left hand into the bench for support.Let your right hand with the dumbbell hang of the floor and slightly bend it at elbow.Now lift that hand until your upper arm is parallel to the floor.Hold it for a second,and then lower it back.Do 10 to 12 reps,then change sides and repeat.It's best to do atleast 3 sets, switching sides.
3.Face Up Resistance.
Lie on a flat bench in the same way you did for the face down resistance.Your head,neck and shoulders should hang in the air over the edge of the bench.Take a light weight plate and hold it on top of your forehead.Inhale and slowly your head back,all the while holding the weight secure on your forehead.Exhale and raise your head back to the starting position.Hold it for a second and repeat.Do 3 sets of 10 to 12 reps should be enough for you.
4.Front Dumbbell Raise.
Take the dumbbells and stand straight with weighted hands on the front of your thighs,palms facing them.Without turning your palm,lift your right hand to the front until your arm is a little above parallel to the floor,the elbow slightly bent.Make sure you don't swing your torso from side to side or back to front.This is incorrect form and could reduce the effectiveness of the exercise.when your hand is in top position,hold it there for a second,and lower it back to your thigh.Repeat with your left hand and go on until you've done 10 to 12 reps.
5.Lateral Raise.
Stand straight with your feet width apart.Take a dumbbell in each hand and let your arms hang along your body,palms facing your torso.Slightly bend your knees for less lower back strain and bend your elbows too for better leverage.Now raise your arms for the sides as if you're getting ready to fly and make sure your upper arms are parallel to the floor at the time.Inhale and slowly lower your arms back.That's one rep and you'll need 3 sets of 8 to 12 reps
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