The upper and middle fibers of your trapezius muscle lend shape and strength to your lower neck. Your trapezius is involved in almost all major pulling exercises, including pull-ups and rows. But you can also work it with smaller, more focused movements that target the upper and middle trapezius fibers specifically.
Shrugs
Shrugs work both the upper and middle fibers of your trapezius muscle, along with the levator scapulae, a muscle higher in your neck. Although this isn't a large, dramatic movement, focus on maintaining proper form. Control the weights at all times; don't allow your shoulders to slump down at the end of the motion.
Stand square with a dumbbell in each hand, arms extended at your sides, palms facing in. Shrug your shoulders straight up, lifting the dumbbells slightly. Don't bend your arms. Relax and allow your shoulders to shift back to normal posture. Repeat.
Incline Shrugs
The more you lean forward as you do shrugs, the more you target the middle trapezius. Use an incline bench to support you at just the right angle.
Straddle the bench, a dumbbell in each hand, resting your chest on the backrest. Your arms should extend straight down. Shrug your shoulders. Lower and repeat.
Upright Row
The upright row works your lateral and anterior deltoids, along with the middle fibers of your trapezius muscle. Other muscles worked during this exercise include the lower trapezius, teres minor and the pulling muscles in your arms.
Stand with your feet hip-width apart, a dumbbell in each hand, arms extended straight down in front of your body, palms facing in. Keep the dumbbells horizontal, ends touching, as you lift them straight up beneath your chin. Your elbows will naturally flare out and up. Lower and repeat.
Wide Row Machine
The wide row works every major muscle in your back, including your latissimus dorsi and the middle fibers of your trapezius. Although a wide-grip row won't isolate your lower neck muscles, it does work them in concert with your other muscles, which helps you get the most benefit out of the shortest workout and maintain appropriate muscular balance. You can also do this exercise with dumbbells, standing bent-over from the hips and imitating the machine's rowing motion.
Sit down in a wide-grip row machine. Place your chest against the chest pad, grasp the handles with an overhand grip, and pull back. Keep your chest in contact with the pad throughout the range of motion. Extend your arms until they're straight, but don't let your shoulders sag forward. Repeat.
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