It's pretty easy to do. While securing to a tube or band with your arms extended overhead, simply perform a pulldown motion behind the neck. Try out and pull the elastic apart as you pull it down. Develop the bottom contraction for 5-10 seconds and perform 10-12 reps. Start at 5 second holds for 10 reps and work to your website up to 10 second holds for 12 reps over successive workouts. Spe