Building up your neck and shoulder muscles helps to create a balanced-looking upper body physique. Your neck and trapezius muscles naturally run into your shoulders and developing one but not the other will affect the overall look. Performing regular strength training exercises for both your neck and shoulder area will keep the function and appearance in the proper balance.
Upright Rows
The upright row works your shoulders and trapezius muscles that tie your neck and shoulders together. Stand holding and barbell or dumbbells at thigh level with an overhand grip. Pull the bar straight up until it is just below your chin. Your elbows should be up and slightly out to the sides. Lower the bar back down to the start and repeat.
Shrugs
Shrugs are another exercise that hit your trapezius and shoulder. You can use a barbell or dumbbells with this exercise as well. To execute, simply hold the weight down at arm's length and shrug your shoulders up toward your ears. Pause for a moment at the top and lower them down again.
Isometric Neck Exercise
An isometric exercise for your neck uses your own hands to provide the resistance. To work the front of your neck, place your palm on your forehead and press your head into your hand, providing resistance. For the back, place your hand at the back of your head and press your head backwards into the resistance of your hand. Hold each contraction for 10 seconds.
Weighted Neck Extensions
You will need a towel and a weight plate to do a weighted neck extension. Sit at the end of a bench and bend over at the waist until your chest is almost resting on your thighs. Hold a light weight plate on the back of your head with both hands. Cushion the plate by placing a towel under it. Slowly lower your head forward, then raise it up against the resistance of the weight.
Barbell Military Press
The military press is a classic shoulder exercise to build muscle and strength. Standing or seated, hold a barbell across the upper part of your chest with a slightly wider than shoulder width grip. Press the bar straight up overhead until your elbows are locked, then return to the start and repeat.
Front Raises
The front raise is an isolation movement targeting the muscles in the front of your shoulders. With a palms-down grip, slowly raise a barbell or dumbbells up until your arms are roughly parallel. Lower the weight to the start and repeat.
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