How do I thicken my neck?

Thickening your neck is a difficult process that can take a long time to complete. There are different ways to thicken your neck, but AZ Central offers a simple weightlifting approach. To thicken your neck, you will need access to a gym with dumbbells, head harnesses, neck harnesses, exercise benches and different weighted plates.

1. Perform dumbbell shrugs regularly

   Grab a dumbbell in either hand and hold them down at your sides. Shrug your shoulders so they come up towards your ears. Hold this position for about 2 seconds and return the weights to your sides. Perform 12 repetitions. After a break, repeat the entire cycle six times.

2. Perform neck extensions

   Place a head harness over your head. Sit at the edge of one of the exercise benches with a weight plate and secure it to the chain at the end of the harness. Lean forward and extend your neck until your head is in line with the rest of your back. Repeat this exercise 12 times for six sets.

3. Perform neck flexion exercises

   Attach a neck harness to your body and lie down on top of a bench. Have a friend attach a weighted plate to the harness. Bring your head forward so your chin comes near your chest. Hold the position for 2 seconds and then return. Repeat this exercise for six sets of 12 repetitions each.