Andrew Huberman Neck Workout: Better Posture and Confidence

We’re reader-supported. When you buy through links on our site, we may earn an affiliate commission.

According to Professor Andrew Huberman, neck workouts are key to a strong, properly positioned neck is crucial for overall health, injury prevention, and even boosting confidence.

Yet, often, neck training is completely overlooked.

In this post, we’ll share Andrew Huberman’s research-backed advice on targeted neck workouts and how to safely and effectively strengthen this vital area of the body.

Top Picks
Huberman’s choice: TDS 4-Way Neck Machine
Best on a budget: Iron Neck Alpha Harness

Andrew Huberman Neck Workouts

Most people don’t give a second thought to their neck strength and development.

But as Huberman explains:

“Having a strong neck is important for a strong spine and it’s the upper portion of your spine…it completely changes my psychology to train my neck. I just naturally stand more upright, I find it easier to look people in the eye.”

A weak or chronically contracted neck can lead to:

  • Poor overall posture
  • Increased injury risk
  • Circulation and mobility issues
  • Loss of confidence due to slumped stance

Meanwhile, focused neck training provides:

Simply put, a strong, balanced neck equals a strong, balanced body and mind.

Related: Andrew Huberman Workout Routine Breakdown

Andrew Huberman Neck Exercise Equipment

While it’s possible to train your neck without equipment, Huberman recommends investing in specialty machines for optimal safety and results:

“So strong neck is great. Strong neck has helped me also avoid injuries in a number of sports. It’s life insurance if you do any kind of martial art, or you drive a car.”

The gold standard is a 4-way neck machine like the TDS model, allowing flexion, extension, lateral flexion, and rotation.

These machines run $300+ but are worth it for their smooth, precision movement.

Huberman's Choice
TDS 4-Way Neck Machine
  • Solidly built with quality materials
  • Industrial grade pillow block bearings
  • Wide base chrome plated handle for stability
  • Overkill for casual neck training
  • Can be difficult to find
04/03/2024 10:19 pm GMT

For a budget-friendly alternative, the Iron Neck Alpha Harness lets you add resistance bands or weights for under $100.

Best Value
Iron Neck Alpha Harness – Advanced Adjustable Head and Chin Strap

  • Ergonomic design for comfortable neck workouts
  • Plenty of D-rings for attaching resistance
  • Much more affordable at under $100
  • Stock carabiners are small and may need upgrading
  • Requires additional purchase of plates
04/03/2024 10:26 pm GMT

Whichever method you choose, proceed slowly and carefully – the neck muscles cannot handle heavy loads and overdoing it raises injury risk. Huberman suggests:

  • Warming up thoroughly
  • Keeping reps in the 10-15 range
  • Using minimal weight at first (a 2.5lb plate or resistance band)

Huberman’s Top Neck Exercises

Once set up safely with proper equipment, Huberman recommends 3 highly effective neck strengthening exercises:

1. Lying Side Neck Extension

  • Lie on side
  • Place light plate (wrapped in towel) in hand
  • Keeping neck neutral, raise head against resistance
  • 10-15 reps each side

This move combats the effects of excessive device usage by strengthening the muscles strained from looking down.

2. Prone Neck Extension (Face Down on Bench)

  • Lie face down on bench
  • Place light plate behind head
  • Raise head against resistance, aligning ears over shoulders
  • 10-15 reps

This exercise undoes the neck curve caused by slouching and works to lift the head.

3. 4-Way Neck Machine (All Directions)

  • Seated in neck machine
  • Light resistance plate attached
  • Slowly move head fully in each direction against resistance
  • 10-15 reps per direction

The 4-way machine allows full neck mobility and stability training.

Related: Andrew Huberman Pre-Workout Recommendations

Huberman Neck Takeaways

Convinced it’s time to show your neck some love?

As Huberman sums up:

“It actually increases your confidence. And the reason is when you’re upright, you embody a different stance. I’m a big believer that the physical stances we embody have everything to do with the psychological stances we embody and vice versa.”

Follow his proven neck workout advice for noticeable gains in:

  • Upright, balanced posture
  • Relief from back, neck and shoulder pain
  • Protection against injuries
  • Boosted confidence and presence
  • Overall mind-body connectedness

The neck truly connects your body and mind.

By giving it focused strength training attention, you can transform much more than meets the eye.

Medical Advice Disclaimer


The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only.

No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

Related Posts