The levator scapulae, sternocleidomastoid and trapezius are the main muscles that comprise the neck. The "traps" are the largish muscles that bridge the gap between your neck and shoulders. The levator scapulae runs down the back side of the neck and the sternocleidomastoid runs down the front side of the neck. Exercises can be done with multiple pieces of fitness equipment to work these muscles.
Shrugs
Isolation exercises work one muscle at a time. This is where they get the name "isolation." Shrugs are common exercises that single out the trapezius muscle. They can be done with a barbell or dumbbells. Standing with your feet shoulder-width apart, hold the bar in front of your thighs, shrug your shoulders, lower the bar and repeat. If using dumbbells, simply hold them at your sides as you shrug.
This same shrugging exercise can be duplicated while holding a barbell over your head with your arms extended and hands in a wide grip. Simply shrug your shoulders straight up. With any form of shrug, squeeze your traps forcefully at the top of the movement.
Upright Row
The upright row is another trap exercise that is done with your hands eight to ten inches apart on a barbell. While holding it in front of your thighs, lift it up to neck height, lower it down and repeat. Dumbbells work just as well by holding them together in front of your body with your palms facing you. With both exercises, it is important that your forearms are always lower than your upper arms when you lift the weights.
Flexion and Extension
Flexion is a motion where a body part bends inward. Extension is the complete opposite. Neck flexion and extension can be done to work your sternocleidomastoid and levator scapulae. To do flexion, lie face-up on a bench with your head hanging over the edge and a weight plate held against your forehead with your hand. Slowly lower your head back, then tuck your chin towards your chest by contracting your sternocleidomastoid muscles. To do extensions for your levator scapulae, perform the exact same exercise from a face-down position. In this case, you will be holding the weight plate against the back of your head.
Harness
A neck harness is a leather tool that has a chain hanging down to add weight plates to. The harness fits snugly around your head and you can do neck extension and flexion to work the front and back of your neck. To do extension, stand with your feet shoulder-width apart, bend forward slightly with the weights hanging straight down, then move your head up and down by contracting your neck muscles. Perform flexion on a weight bench the same way as you would with a weight plate against your head. With this exercise, the harness will be on backwards and the weight will be hanging down behind your head.
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