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Exercises to Construct Massive Shoulders and Neck At Home

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The worst sight for any bodybuilder is a slender neck sitting on top of a big body. Even in thick winter clothing your neck will be visible and if it isn't brawny nobody will be able to make out that you work out with heavy weights.

So how to build muscle at home in the neck and shoulders? Get yourself a pair of heavy dumbbells and you can get started. Given below are the most effective exercises for the neck and shoulders.

Manual Resistance Neck Extensions and Flexions

Lie on a bench face up. Ask someone to hold a towel to your forehead as you push against it. Repeat with face down and towel to the back of the head. Now lie on a side with head over the edge of the bench and the towel held to the side of the head. Perform similar raises sideways. Thus you exercise your neck on all sides.

Exercising with a Neck Harness: If you happen to have a neck harness utilize it to provide resistance to neck motion. Keep your back arched and pull your head up and down.

Dumbbell Clean & Press

Clean and press, both with the barbell as well as dumbbells, is perhaps the greatest shoulder exercise to build cannon ball delts. Perform it thus:

Bend forward and hold two heavy dumbbells slightly above knee level, like a barbell. Hold your chest out, flex your abs, push your butts out and lift them up in an explosive motion until they rest in front of your neck. Now press the dumbbells straight over the head. Come back to the original position in two reverse motions and begin again.

Standing Dumbbell Press with Palms Facing Ahead

Hold the dumbbells with palms facing ahead and press them up over the head like a barbell press. The best muscle building programs mostly employ free weights like dumbbells and barbells as they are superior to machines.

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Standing Dumbbell Press with Palms Facing In

Face your palms in towards your head and go ahead with the same dumbbell press. This is a safer position for lifters having problems in the shoulder.