Nautilus NS 200X User Manual download pdf (Page 19)

19

Nautilus NS200X

UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion)

BACK EXERCISES

START

FINISH

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the

upper arms.

Starting position:

• Face the machine. Bend forward at the hips

(not the waist). Bending one knee slightly,

flatten your back by sticking your hips out

and lifting your chest.

• Grasp the handle.

• Keeping your elbow bent, bring your upper

arm to your side, parallel to the ground.

Motion:

• Straighten elbow while keeping your upper

arm completely still.

• When arm is completely straight, slowly

return to the starting position.

Key points:

• Maintain spinal alignment.

• Keep your arm at your side and your wrist

straight throughout entire motion.

• Tighten the triceps throughout the exercise

and control the motion..

TRICEPS KICKBACK

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

muscles which make up the large pulling

muscles of your upper back as well as the

trapezius and rhomboids. The biceps muscles

on the front of the upper arms are also

involved in this movement.

Starting position:

• Stand facing the low pulley station with feet,

shoulder width apart.

• Grasp the handle with your palms facing

down, back straight and head up.

Motion:

• Pull the bar straight upwards keeping in as

close to the body as possible.

• Elbows should bend outward until the bar is

just below the chin.

Key points:

• Keep your shoulder blades “pinched”

together during the movement.

• Make sure your back is straight throughout

the exercise.

START

FINISH

ARM EXERCISES

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