1. Free and Easy
Use hand-held free weights to strengthen the shoulder muscles with behind the neck exercises. Start out with weights that are very comfortable to hold and lift. You never want to begin this kind of regimen by straining because you will only cause so much pain that you'll have trouble returning to the routine. Instead, start small and gradually increase the weight. Hold a weight in each hand at your side. Lift one arm above your head and lower the weight behind your neck. Let it drop and raise it back up. Do this move quickly 10 times to tone your shoulder muscles and slowly to build muscle.
2. Isometrics add Strength
Rounded shoulders and general poor posture are the result of weakened shoulder muscles and unconscious form. As you walk, sit and exercise, remain conscious of your shoulders until you build them up to support themselves unconsciously. Squeeze the shoulder blades back and downward throughout the day and between exercise rotations. Hold the squeeze to isolate the muscles and then let them go back to their original straight position.
3. Working the Shoulders in the Gym
In the gym, you can isolate the shoulder muscles on a pull up machine. Put your hands on the bars with your fingers facing forward and step out half a step. You don't want to get too far out so that you will pull your body in an unnatural pose, just far enough to put the majority of the resistance on the shoulders. Pull your body up so that the back of your neck is parallel to the bar. Bend your knees so that you don't touch the floor when you release back down. Do 10 lifts in this position three times a week and your shoulders will be stronger in a matter of weeks.
4. Strong Neck, Strong Back
Shrugging your shoulders is the classic exercise used to strengthen the neck muscles, which add to overall shoulder strength. Shrugging can be done as an isometric exercise to isolate the tendons or to build muscles with weights. Stand erect with your arms at your side. Make sure your feet are planted firmly to hold your balance. Hold a dumbbell in each hand and lift your shoulders. Lift and hold for a count of ten to strain the muscles and build them up. Tone the neck area by performing the shrugs in rapid progression. Increase the weights of the dumbbells when the routine becomes too easy and you don't feel any pressure.
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