Isometric Neck Exercise - Sides

Isometric Neck Exercise - Sides

Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place both your left hand on the on the left side of your head and gently push for the required number of seconds on your workout. Resist any movement of your head by "isometrically" contracting your neck muscles. Repeat with your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury. Can also be done on the front and back of the head.

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Isometric Neck Exercise - Front And Back

Isometric Neck Exercise - Front And Back

Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place both of your hands on the front side of your head and gently push for the required number of seconds on your workout. Resist any movement of your head by "isometrically" contracting your neck muscles. Repeat with your hands placed on the back side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury. Can also be done on the sides of your head.

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Snatch Hang High Pull

Snatch Hang High Pull

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Lower Back, Forearms, Hamstrings, Calves, Abdominals, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: These are just like the Power Clean except that you start from a hanging position and you do not catch it at the top. Check out the Power Clean for more info.

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Machine Upright Row

Machine Upright Row

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Same as the Upright Barbell Row but with a Machine.

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machine shrug

Machine Shrug

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand grasping Smith bar with shoulder width or slightly wider overhand grip. Disengage bar from the rack. Elevate shoulders as high as possible. Lower and repeat.

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Low Pulley Row To Neck

Low Pulley Row To Neck

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Middle Back, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit with your knees slightly bent and your back straight. Your back should be almost completely vertical... do not lean back! Keeping your back in the same vertical position, pull the rope back and up to neck height. Your elbows should be out, away from your sides. Return slowly to the starting position.

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Dumbbell Shrug

Dumbbell Shrug

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.

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