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Chin Drop being performed with proper form
Chin Drop demonstration video — proper form for the full movement.

How to do a Chin Drop

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
328,728
Popularity Rank
365th
Difficulty
Beginner
Equipment Required
Bodyweight-only

Workouts with Chin Drop

    Target muscles worked

    Primary Muscles
    Neck
    Secondary Muscles
    Trapezius

    Instructions for Proper Form

    Chin Drop is a bodyweight, isolation exercise that primarily targets the neck muscles. This exercise involves slowly lowering your chin toward your chest while maintaining tension in your neck. It's effective for strengthening the neck muscles and can be a useful addition for those looking to improve neck stability and muscle tone.

    1. Stand upright with your feet shoulder width apart and hands clasped behind your back.
    2. Slowly exhale as you drop your chin to your chest feeling a comfortable stretch in the back of your neck.
    3. Hold the position for 15-30 seconds.

    Alternatives & Variations to Chin Drop

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    1. 1. Seated Neck Release Stretch

      Photo of Seated Neck Release Stretch being performed
      6.2 mSCORESWAPPED 320 TIMES

      Seated Neck Release Stretch is a simple and effective stretch that targets the muscles in the neck. By performing this stretch from a seated position, you add stability, allowing you to focus on relaxing and elongating the neck muscles. This stretch is great for improving flexibility and relieving tension in the neck, especially for individuals who spend a lot of time sitting or working at a computer.

    2. 2. Head Tilt

      Photo of Head Tilt being performed
      7.9 mSCORESWAPPED 274 TIMES

      Head Tilt is an isolation exercise that primarily targets the muscles in the neck. By tilting your head side to side, you can help to stretch and strengthen the neck muscles, improving flexibility and reducing tension. This exercise is especially useful for those looking to improve neck mobility or relieve neck stiffness.

    3. 3. Face Down Plate Neck Resistance

      Photo of Face Down Plate Neck Resistance being performed
      81.1 mSCORESWAPPED 100 TIMES

      Face Down Plate Neck Resistance is an isolation exercise that primarily targets the neck muscles, notably the posterior cervical muscles. While lying face down on a bench, you place a weight plate on the back of your head. This exercise helps to strengthen and stabilize the neck, which can be crucial for improving posture and preventing injuries, especially for athletes involved in contact sports.

    4. 4. Chin Up

      Photo of Chin Up being performed
      88.4 mSCORESWAPPED 77 TIMES

      Chin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.

    5. 5. Up Dog

      Photo of Up Dog being performed
      3.1 mSCORESWAPPED 45 TIMES

      Up Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.

    6. 6. Posterior Isometric Neck

      Photo of Posterior Isometric Neck being performed
      63.5 mSCORESWAPPED 37 TIMES

      Posterior Isometric Neck exercise is an isolation movement that targets the muscles in the back of the neck. By pressing your head against an immovable object, you can engage these muscles without requiring movement. This is a great exercise for improving neck strength and stability, and can be especially beneficial for individuals looking to enhance their overall posture and neck support.

    7. 7. Tricep Stretch

      Photo of Tricep Stretch being performed
      8 mSCORESWAPPED 33 TIMES

      Tricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.

    8. 8. Lateral Isometric Neck

      Photo of Lateral Isometric Neck being performed
      55.7 mSCORESWAPPED 30 TIMES

      Lateral Isometric Neck is an isolation exercise that targets the muscles on the side of the neck, particularly the sternocleidomastoid and scalene muscles. By holding a challenging position without movement, you can improve neck stability and strength. This can be a great addition to workouts to help enhance neck endurance and reduce the risk of injury, particularly in activities with high neck strain, like contact sports.

    9. 9. Anterior Isometric Neck

      Photo of Anterior Isometric Neck being performed
      29.6 mSCORESWAPPED 29 TIMES

      Anterior Isometric Neck is an isolation exercise targeting the muscles in the front of the neck. By pressing your hand against your forehead and resisting, you can engage these muscles without movement, making it excellent for building neck stability and strength. This exercise is beneficial for preventing neck injuries and improving posture, especially for those involved in contact sports.

    10. 10. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 19 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.