Neck and Upper Back
Four weeks, two short days: neck holds and raises, the small shoulder muscles and the upper back, then a stretch. An add-on to any plan.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A flat bench, a light weight plate, light dumbbells, a band or a cable; a head harness if your gym has one.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Neck
- Isometric Neck Hold (front and back) 2 × 15 sec each way
- Isometric Neck Hold (sides) 2 × 15 sec each side
- Seated Head Harness Neck Raise or Lying Face-up Plate Neck Raise 3 × 15-20
- Side-lying External Rotation 3 × 12-15
- Round the World Shoulder Stretch 2 × 30 sec
Holds push hand and head together without either moving. External rotation: lightest dumbbell, elbow on the ribs.
Day 2 Upper Back
- Reverse Flye with External Rotation 3 × 12-15
- Middle Back Shrug 3 × 12-15
- Face Pull or Band Pull-Apart 3 × 15-20
- Chest and Front of Shoulder Stretch 2 × 30 sec each side
- Standing Biceps Stretch 2 × 30 sec
Thumbs turn up at the top of the reverse flye. Face pulls to the forehead; a band does the same job.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Shoulders · Neck · Biceps · Chest · Middle back
Plans like this one
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