Nautilus S912 - Manual (Page 28)

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Seated Row
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 this
movement.
Starting Position
Sit on the floor facing the machine.
Place your feet against the foot plate.
Grasp the handles with both hands in a palm down position.
Sit with your knees slightly bent and your spine in good alignment (see Start image below).
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 your body.
Slowly return to the starting position, straightening the arm and letting the shoulder blades forward without slouching.
Key Points
Try to maintain upright alignment at all times during the movement.
Keep the wrists straight.
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EXERCISES
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