MUSCLES ENGAGED Neck When training the neck, it is extremely important to follow good form. Neck exercises can relieve neck pain gained from improper posture. Back (upper) You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 Start in a standing position with your feet hip width apart while holding a dumbbell in each hand. Step 2 Shrug your shoulders up to your ear lobes and squeeze your traps at the top. Step 3 Lower your shoulders back to the starting position and repeat.