Build a neck that fills out a collar. Start light.
Go light and slow. The neck is delicate, never yank or rush these reps.
Curling your head up against gravity off the end of a bench trains the flexors along the front of your neck through a full range, from a slight tip back to chin toward chest. These muscles rarely see direct work, yet they stabilise your head in contact sports, under heavy carries, and during braced lifts. Bodyweight only and slow tempo is exactly the right dose to start, the range is small and the muscles are smaller.
A stronger neck holds your head steadier in collisions, under bars, and in daily posture. Anyone in contact or combat sport has a direct reason, and lifters get a thicker, more resilient base that fills out a frame noticeably.
High and gentle. Two or three sets of 15 to 20 slow reps suits the neck far better than heavy fives. Every rep should be smooth, if you are jerking or straining to finish, you have done too much.
Mild muscle soreness at the front of the neck after the first few sessions is normal, it is a muscle like any other. Sharp pain or discomfort that lingers is not, stop and shorten the range until it is comfortable.
