Nautilus NS 200X User Manual download pdf (Page 14)

14

FRONT SHOULDER RAISE —Shoulder Flexion (elbow stabilized near extension)

SHOULDER EXERCISES

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Muscles worked: This exercise emphasizes the

back portion of the shoulder muscles (the rear

deltoids, as well as the rear portion of the

middle deltoids, the posterior rotator cuff,

upper lat and teres major) as well as the

trapezius and rhomboids.

Starting Position:

• Sit on the bench facing the machine, knees

bent and your feet flat on the floor.

• Grasp the upper handles with your palms

facing down and arms straight

• Sit up straight with your chest on the seat

back and until arms/cables are in front of

body at a 90 degree angle to your torso.

• Lift your chest and slightly pinch your

shoulder blades together.

Motion:

• Allowing your arms to bend as you go, move

your elbows outward and backward keeping

a 70-90 degree angle between your upper

arms and the sides of your torso.

• Move until your elbows are slightly behind

your shoulders, then slowly reverse the

motion keeping the rear shoulder muscles

tightened during the entire motion.

Key points:

• Maintain a 90 degree angle between your

upper arms and the sides of your torso

during the exercise.

• For normal pulling /rowing patterns of

movement you may choose to allow the

shoulder blades to “float” forward and

backward naturally with the arm movement,

or for increased rear deltoid involvement you

may keep the shoulder blades “pinched”

together throughout both the forward and

backward movements.

REAR DELTOID ROWS— Shoulder Horizontal Abduction (with elbow flexion)

Muscles worked: This exercise emphasizes the

front portion of the shoulder muscles (front

deltoids as well as the front part of the middle

deltoids).

Starting position:

• Standing and facing away from the machine.

• Keep your chest up, abdominals tight and

maintain a slight arch in your lower back.

• Grasp handles with your palms facing

backward and arms straight at your sides.

Motion:

• Keeping your arms straight, move them

forward then upward to shoulder height.

• Slowly return the arms beside the torso and

repeat.

Key points:

• Keep the chest lifted and the abdominals

tightened throughout the entire motion and

maintain good spinal alignment.

• Do not increase the arch in your lower back

while lifting your arms.

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