Neck extension and of the shoulders with arms extended

Use a small, controlled cervical range and keep the shoulders relaxed. Avoid sudden movements or forcing end range. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in middle and lower trapezius and neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.