Isometric Neck Exercise - Front And Back

A beginner strength exercise for the upper back, done with just your bodyweight.

Isometric Neck Exercise - Front And Back: finishing position

Main muscles: Upper back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Isometric Neck Exercise - Front And Back

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Isometric Neck Exercise - Front And Back

Questions

What muscles does the Isometric Neck Exercise - Front And Back work?

Mainly the upper back.

Is the Isometric Neck Exercise - Front And Back good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Isometric Neck Exercise - Front And Back?

Good alternatives that train the upper back: Isometric Neck Exercise - Sides, Scapular Pull-Up, Inverted Row or Barbell Shrug.

How many sets and reps of the Isometric Neck Exercise - Front And Back should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).