Whether you're trying to build a neck capable of withstanding sport demands or simply trying to add some girth for aesthetic appeal, you're going to want to use a neck harness. In this video, Josh Bryant demonstrates how to effectively train the neck using a neck harness and a cable machine. He walks through three exercises that are easy to setup, simple to perform, and build muscle and strength in the neck and upper back.
Neck Flexion — For this movement, the harness is connected to a cable machine at neck height. Facing away from the machine, perform neck flexion by bringing your chin toward your chest and then returning to upright posture. Three to four sets of 10 to 20 reps is optimal for this movement.
Neck Extension — With the same setup as used for neck flexion, for this movement face toward the cable machine with the harness placed on your head. For three to four sets of 10 to 20 reps, extend your neck so your chin goes up toward the ceiling and then returns to upright posture.
Walk Tall — Face away from the machine and, keeping a strict upright posture, take small, controlled steps forward (away from the machine) and then backward (toward the machine while still facing away). Perform this exercise for one to two sets of one minute.
In addition to these exercises, Bryant says it is possible to do side neck and rotational neck exercises with the harness, though these three are the best movements for this equipment setup.