Neck exercises

For neck training, use controlled isometrics or light resistance, and avoid neck bridges because of the potential disc-injury risk.

• 1. Stabilize reverse flies: For rear-deltoid work, lie on a bench to steady your body so you can focus on the rear delts and keep your shoulder blades positioned correctly. 1
• 2. Train the neck with control: You can use hand resistance or a light plate wrapped in a towel while lying on your back, stomach, or side. Move slowly and stay controlled; start light and avoid forcing the range. 2 3
• 3. Posture and resilience: Neck strength may support posture and stability, and Huberman described it as a factor he believed helped him fare better in accidents; this is a personal observation, not proof of protection. 4 5
• 4. Hypertrophy volume: The discussion gives a general target of 10–20 direct sets per muscle group per week, not counting indirect activation. 6