Nautilus VKR STRENGTH SYSTEM 1160 - Manual (Page 5)

Muscle Chart Nautilus
®
VKR Exercises
Finish
Start
Sternocleidomastoid
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Tensor
Fasciae
Latae
Iliopsoas
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Tibialis Anterior
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Latissimus
Dorsi
Gluteus
Medius
Gluteus
Maximus
Adductor
Magnus
Biceps
Femoris
Semitendinosus
Semimembranosus
Trapezius
Serratus Anterior
Rectus Abdominus
Flexor Digitorum
Superficials
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
6 7
Muscles Worked: Triceps, Anterioir Deltoids
Success Tips:
• Keep tension in your muscles throughout
this movement.
• Keep your chest lifted and maintain a very
slight arch in your lower back.
• Keep knees bent, feet on footrest.
Start:
• Step onto the footrest and grasp the bar,
palms facing forward, hands slightly wider
than shoulder width.
Action:
• Pull your body upward by flexing your
elbows, then drawing them tightly into your
torso.
• Slowly lower your body to the Start
position, keeping movement tight
and controlled and maintaining tension
in your back and shoulders throughout the
movement.
Pull Up
Shoulder Adduction with Elbow Flexion