Nautilus NS 200X User Manual download pdf (Page 20)

20

TRICEPS PUSHDOWN— Elbow Extension

ARM EXERCISES

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FINISH

Muscles worked: This exercise emphasizes

and develops the biceps muscles, which are

located on the front of your upper arms and

are primarily responsible for bending your

elbows, as well as the brachialis and

brachioradialis.

Starting position:

• Facing the machine.

• Bend down and grasp the handles with your

palms facing forward.

• Stand with your upper arms by your sides

(although not “smashed” against them). Lift

your chest, tighten your abdominals and

maintain a very slight arch in your lower

back.

Motion:

• Curl handles forward, then upward, and

then in toward shoulders while keeping your

elbows at your sides and your upper arms

completely still.

• Slowly lower to the starting position by

performing the same arcing motion.

Key points:

• Keep elbows at your sides.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain

a very slight arch in your lower back.

STANDING BICEPS CURL— Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any

upper body pushing or pressing motion.

Position: Lat Station.

Starting position:

• Grasp the lat bar at shoulder width, with

your palms down.

• Adjust your distance from the pulleys (one

to two feet in front of you). This may need

to be altered after attempting the first rep.

• Keeping your arms bent, bring your upper

arms to your side and maintain.

• Lift your chest and tighten your abdominals

to stabilize your spine while maintaining a

very slight arch in the lower back.

Motion:

• Keeping your upper arms stationary and

your elbows next to the sides of your torso,

slowly straighten your arms by arcing

downward and then inward toward your

legs.

• Straighten your arms fully.

• Controlling the motion, allow your elbows to

bend, returning to the starting position

without moving your upper arm.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise

and control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight

arch in your lower back.

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