Back · Bodyweight
Posterior Neck Isometric
How to do the posterior neck isometric, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit or stand tall and place both hands against the back of your head. Press your head backward into your hands while resisting with your arms so your head stays still. Hold the steady tension, then relax. Keep the force gentle and the neck in a neutral line.
- 1Muscles at the back of the neck contracting against your hands
- 2A steady, even push with no movement of the head
- 3Neck staying long and neutral rather than craning back
Common mistakes
- Pushing too hard or jerking into the hold
- Tilting the head back and losing the neutral position
- Holding your breath instead of breathing through the contraction
Muscles worked
The posterior neck isometric mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Mid TrapsMinor
- Rear DeltsMinor
Kovo programs the posterior neck isometric for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.