Nautilus NS 300X - Manual (Page 17)

1 Nautilus NS00X
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