The neck has multiple muscles that help support the cervical spine and the head. The sternocleidomastoid, scalenes, splenius, levator scapulae and trapezius are all examples of these. It is not important that you memorize these anatomical names, but you do need to know what equipment to use to work your neck muscles.
Weight Plates and Bench
Weight plates are circular, cast iron fitness tools that range in weight from 2.5 to 45 lbs. They are used in conjunction with a weight bench to do flexion and extension. Flexion is performed from a face-up position with your head slightly past the end of the bench. While holding the plate on your forehead, tip your head back and raise it back up. Perform extensions the same way, except lie face-down. This is known as the prone position.
Towel
A towel can be used in several ways when doing neck exercises. First, it can be wrapped around the weight plate during flexion and extension to protect the head. Second, you can use it for isometric exercises which are performed by holding a muscle contraction for an extended period of time. For example, hold the towel behind your head with your hands out to your sides. While pulling the towel against your head, push backwards and hold when you feel your neck muscles contracting. You can also use a towel when doing wall and floor bridge exercises to protect the head.
Neck Harness
A neck harness is an apparatus that has a chain attached to it. The chain gets weaved through one or more weight plates and you then fasten the harness to your head. Once in place, standing or seated neck extensions can be performed. For a variation, the neck harness can also be attached to a low pulley setting on a cable machine.
Barbells and Dumbbells
Barbells and dumbbells serve one specific purpose with neck exercises---they add resistance for shrugs. To do these stand while holding the bar in front of your thighs or the dumbbells by your sides. Steadily lift your shoulders straight up as far as possible and hold for a full second. Slowly lower your shoulders back down and repeat. This exercise works the large trapezius found right at the bottom of the neck. Another type of bar, adequately named a trap bar, can also be used to work the traps. The trap bar is shaped like a hexagon and you stand inside it to do shrugs.
Machine
Neck flexion and extension machines have padded seats with padded lever arms that you press your head against. With the flexion machine, press your forehead into it and with the extension, press the back of your head into it. Both machines have selectorized pin adjusted weight stacks to increase resistance.
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