Multiple muscles in the neck area can be worked with free-weight exercises. The sternocleidomastoid for instance, is located on the front of the neck. The levator scapulae is found on the side of the neck, and the trapezius is a larger muscle that runs across the back of the neck and flares out over the collar bones. Use multiple types of free weights to work these neck muscles.
Upright Rows
Upright rows target the middle and lower fibers of the trapezius, and the levator scapulae contracts as a stabilizing muscle. After loading a barbell with weight, pick it up and hold it in front of your thighs with your hands approximately 6 inches apart and your palms facing you. Steadily lift the bar straight up in front of your body like you were lifting a bucket by the handle. When doing this, keep your elbows as high as possible. When the bar reaches neck height, hold for a full second, lower it and repeat. For a variation, use a set of dumbbells.
Shrugs
Shrugs work the traps and levator scapulae, and you have three types of free weights to choose from to do these. Your first option is a hex, or trap, bar. This is shaped like a diamond with two parallel handles on the inside. After loading the bar with weight, stand in the center with your feet shoulder-width apart. Slowly bend down, grab a handle in each hand and stand back up. Keeping your arms straight, lift and lower your shoulders in a steady motion. When doing this, do not round your shoulders, which will place too much stress on your shoulder joints.
To use a barbell, hold it right against your thighs with your hands in a shoulder-width grip and perform shrugs. To use dumbbells, hold them at your sides with your palms facing in. Either do these standing or seated in a workout chair.
Lying Flexion
Lying flexion requires a single weight plate with a towel wrapped around it. While lying on your back on a bench, position your body so your head is just over the end. Lightly hold the plate against your forward with your hands and tip your head back as far as possible. Without moving your body, bend your head forward and feel the contraction on your neck muscles. Repeat for a set of repetitions. This primarily works the sternocleidomastoid.
Lying Extension
Lying extension works the back of the neck, and it requires the same wrapped weight plate as the flexion exercise. This time, you need to lie on your stomach on the bench with your head hanging slightly over the end. Hold the plate on the back of your head, bend your head down and then lift it up as high as possible. Again, make sure your body stays motionless. Slowly lower your head back down and repeat.
Neck Harness Exercises
A neck harness is a tool with a chain. On the chain, there is a place to attach weight plates to increase the resistance. The other end of the harness gets placed on your head. To do an extension exercise, attach weight to the chain, secure the harness on your head and stand with your feet shoulder-width apart. Bend over at the hips slightly so the weight is hanging straight down and your gaze is also looking down at an angle. Carefully lift your head straight up, lower it and repeat. Place your hands on your thighs when doing this exercise.
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