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Shoulder girdle being lifted upward then shrugging back down as the bars brought down to the back of the net this feeling up the shoulder girdle which includes the shoulders strip easiest muscles and shoulder blades the whole thing lifting upward as far as possible them crunching down as far as possible is what you need to concentrate on to get the maximum benefit from the behind the neck pulled out again 350-080 tried to keep the arms out of the exercises much as you can remember although the biceps will contract during this movement it is not designed to be a biceps exercised again think that the arms merely as hooks that attach the back muscles to the bar stretch the latch on the way of and then.
