Isometric Neck Exercise - Sides

Also called side neck isometric, lateral neck hold and neck side press.

Works

Neck

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.

1. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
2. Hold for the recommended number of seconds.
3. Now release the tension slowly.
4. Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head.

Cues

• Head neutral, hand on the side.
• Push into the hand, no movement.
• Ramp up slowly.
• Hold 10 seconds each side.

Common mistakes

• Tilting the head.
• Holding the breath.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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