by Matt Dubois

Created on: January 17, 2009

For those looking to increase muscle mass and/or tone, attaining a harder, more sculpted physique and greater overall strength, it is important to exercise both upper-body and lower body muscle groups. While access to a full range of exercise equipment is the ideal method for strength training, it is possible to increase muscular strength and definition with no/almost no equipment.

The following is a breakdown of the various upper body muscle groups and several workouts that will improve the strength and definition of each, with and without simple and inexpensive workout equipment such as dumbbells and barbells:

Neck

The two main muscles that comprise your neck are the upper Trapezius and the Levator Scapulae. An effective way to exercise your neck with minimal risk of injury is the isometric neck exercise.

Isometric Neck Exercise:

Primary Muscle Worked: Trapezius
Secondary Muscles: Levator Scapulae

1) Stand or sit straight up in a neutral position.
2) Place your left hand on the left side of your head, with your palm covering your temple and your fingers above your ear.
3) Steadily apply pressure to the side of your head with your arm while resisting any movement of your head, using your neck muscles.
4) Hold this position long enough to feel a healthy burn in your neck muscles, but no longer - you don't want to strain them.

Repeat with your right side, using the same technique. To work the front of your neck:

1) Place the fingers of both hands on your forehead
2) Attempt to tilt your head down, towards your chest, while resisting the motion with your hands.

To work the rear of the neck:

1) Place both hands on the back of your head and clasp your fingers.
2) Attempt to tilt the head back while resisting the motion with your hands.

Isometric Neck Crunches:

Primary Muscle Worked: Trapezius
Secondary Muscles: Levator Scapulae

This exercise is similar to the Isometric Neck Exercise in terms of hand placement and form. However, rather than simply applying constant pressure to the head with your hands and resisting it with your neck, you will perform repeated movements against the resistance applied by the hand.

1) Start in a neutral position (as in the previous exercise).
2) Then, slowly tilt your head in the appropriate direction, while resisting (but not preventing completely) the motion with your hands. For the sides of your neck, slowly tilt your head to the side as though trying to touch your ear to your shoulder.
3) Pause for two seconds, and then slowly return to the neutral position.

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