Best neck exercises

Bodyweight

Zero-setup bodyweight isometric neck work (hands provide resistance). Isometric self-resisted = low stabiliser training, single-target, low efficiency. Beginner-accessible but requires controlled resistance, so skill 9 not 10.

Bodyweight

Zero-setup self-resisted lateral isometric neck isolation. Isometric, single-target, low efficiency; beginner-friendly with controlled resistance.

Bodyweight

Bodyweight isometric neck flexion/extension. Setup 10 (grab-and-go, no equipment). Stability 7 (self-resistance, modest stabiliser training). Efficiency 3 (single-joint isometric isolation). Skill 8 (beginner-accessible warmup). 0.4*10+0.3*7+0.2*3+0.1*8=7.0.

Bodyweight

Bodyweight isometric lateral neck flexion. Same profile as ek:0001: setup 10, stability 7, efficiency 3 (isometric single-joint), skill 8. 0.4*10+0.3*7+0.2*3+0.1*8=7.0.

Other · also trains traps

No equipment seated neck stretch, grab-and-go (9). Seated self-supported (6). Single-joint isometric (3). Trivial (10). 0.4*9+0.3*6+0.2*3+0.1*10=6.4.

Other · also trains traps

Bodyweight passive lateral neck stretch. Zero setup, no stabiliser training, single-target passive stretch (low efficiency), trivially easy.

Other · also trains traps

Plate-loaded neck extension prone on a bench. Grab a plate + bench position = medium setup (6). Holding a plate on the head/neck demands control (6). Single-joint neck (3). Balancing a plate on the neck is fiddly and mildly risky, not trivial (skill 6 not 7). 0.4*6+0.3*6+0.2*3+0.1*6=5.4. Neck correct.

Other

Plate-loaded neck flexion supine on a bench (plate on forehead). Same logic as the prone version: medium setup, control demand, single-joint, fiddly/risky balancing. 5.4. Neck correct.

Other

Neck foam-roll release: low-efficiency mobility, no stabiliser training. Neck is correct.

Other

Niche neck-harness isolation, specialist kit to rig and load so low setup. Free-loaded so some stabilisation; single-joint; moderately technical to set up safely.