Muscle group
Neck Exercises
Rarely trained outside contact sports, and the first thing that gives a physique a finished look. It also has a genuine protective role for anyone whose sport involves collisions.
Light, controlled, and higher rep than anything else you do. Start with no load at all and add resistance slowly; this is not an area where aggressive progression pays.
6 neck exercises in Gym Journal
0 compound and 6 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Lying Neck Flexion | Bodyweight | isolation | 10–15 |
| Neck Bridge | Bodyweight | isolation | 20–40 |
| Neck Curls | Other | isolation | 10–15 |
| Neck Extension | Other | isolation | 10–15 |
| Neck Harness Extension | Other | isolation | 12–20 |
| Neck Side Flexion | Other | isolation | 10–15 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.