Nautilus NS 200X User Manual download pdf (Page 17)

Nautilus NS200X

SEATED LAT ROWS — Shoulder Extension (with elbow flexion)

BACK EXERCISES

START

FINISH

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 arm are also involved

in the movement.

Starting position:

• Sit on the floor facing the machine.

• Grasp the bar with both hands in a overhand

or palms down grip.

• Place your heels on the footplate, with your

knees bent comfortably.

• Sit up straight with your spine in good

alignment.

Motion:

• Initiate the movement by pinching your

shoulder blades together while

simultaneously drawing your elbows down

and backward toward the sides of your body.

• Continue moving the arms past the sides of

the body.

• Slowly return to the starting position,

straightening the arm and letting the

shoulder blades slide forward without

slouching.

Key points:

• Try to maintain upright alignment at all

times during the movement.

• Keep wrists straight.

SEATED LOW ROW — Shoulder extension (with elbow flexion)

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:

• Sit facing the machine.

• Grab handles with palms facing each other.

• Place feet on the floor with your knees bent

comfortably.

• Sit up straight with your spine in good

alignment.

Motion:

• Initiate the movement by pinching the

shoulder blades back and together while

simultaneously drawing your elbows down

and backward toward the sides of your body.

• Continue moving the arms past the sides of

the body.

• Slowly return to the starting position,

straightening the arm and letting the

shoulder blades slide forward without

slouching.

Key points:

• Do not bend your torso forward at any point.

• Do not lose spinal alignment - keep chest

lifted.

START

FINISH

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Nautilus NS 200X User Manual Page 17

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