10 Best Isometric Neck Exercise - Sides Alternatives for Neck Strength

The 10 Best Isometric Neck Exercise - Sides Alternatives

10 substitutes, ranked by how closely each one matches the Isometric Neck Exercise - Sides on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Isometric Neck Exercise - Front And Back

   99% match

   Neck · Beginner · Isolation

   It uses the same equipment and still works the neck.

   • Bodyweight

   How to perform it

   1. With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
   2. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: neck, the same as the Isometric Neck Exercise - Sides
   • Equipment: bodyweight only, the same as the Isometric Neck Exercise - Sides
   • Body position: seated, the same as the Isometric Neck Exercise - Sides
2. 

   2. Lying Face Down Plate Neck Resistance

   79% match

   Neck · Beginner · Isolation

   Pick this when you want a harder version that still works the neck.

   • Other

   How to perform it

   1. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.
   2. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
   3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: neck, the same as the Isometric Neck Exercise - Sides
   • Body position: lying face down, not seated

3. 3. Lying Face Up Plate Neck Resistance

   79% match

   Neck · Beginner · Isolation

4. 

   4. Seated Head Harness Neck Resistance

   53% match

   Neck · Intermediate · Isolation

   It still works the neck, through a different movement.

   • Other

   How to perform it

   1. Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.
   2. Slowly move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head. Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck. Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor. Note: Your head and torso needs to be slightly tilted forward to perform this exercise.
   3. Now place both hands on top of your knees. This is the starting position.
   4. Slowly lower your neck down until your chin touches the upper part of your chest while breathing in.
   5. While exhaling, bring your neck back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: neck, the same as the Isometric Neck Exercise - Sides
   • Body position: seated, the same as the Isometric Neck Exercise - Sides
   • Balance: harder to stay steady on than the Isometric Neck Exercise - Sides
5. 

   5. Plank

   38% match

   Abs · Beginner · Compound

   A looser match: it uses the same equipment, but it works the abs rather than the neck.

   • Bodyweight

   How to perform it

   1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
   2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: abs, not neck
   • Equipment: bodyweight only, the same as the Isometric Neck Exercise - Sides
   • Body position: lying face down, not seated

6. 6. V-sit On Floor

   37% match

   Abs · Advanced · Compound

7. Play demonstration

   7. Potty Squat With Support

   36% match

   Glutes · Beginner · Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the neck.

   • Bodyweight

   How to perform it

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not neck
   • Equipment: bodyweight only, the same as the Isometric Neck Exercise - Sides
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Isometric Neck Exercise - Sides

8. 8. Bodyweight Squat

   35% match

   Quads · Beginner · Compound

9. 9. Hip Raise (Bent Knee)

   35% match

   Abs · Beginner · Compound

10. 10. Freehand Jump Squat

    35% match

    Quads · Intermediate · Compound