Lighter weights and relatively high reps and as with all rose concentrate on pulling back with the shoulders not the arm pull downs or a variation chance which allow you to work with different levels of resistance less than your body weight or when necessary more than your body weight the strictest kind of pull down movements the behind the neck pulled out in this exercise the feeling you want to concentrate on is that have the entire 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 After Burner Extreme benefit from the behind the neck pulled out again 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 squeeze in crunch time on the way down with the effort focused on the fact muscles not the arms wide grip pull downs to the front or another variation of the full now movement which bodybuilders use primarily to build maximum within the altissimo muscles in this variation the bar is brought down to the top in the chest rather than behind the neck however don't lean too far back as you bring the bar down otherwise you involved too much lower back efforts holding the bar with a close group the full now movement tends to focus the effort on the inner muscles of the upper back with this variation it's really easy to make the mistake of using too much our members in turning the exercise at the some kind of ice up skirt instead concentrate on making the back do the work feel it stretch this contract and use the arm simply as hooks to connect your back to the resistance of.

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