Nautilus NS 200X - Manual (Page 14)

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FrONT ShOULDEr rAISE
—Shoulder Flexion (elbow stabilized near extension)
ShOULDEr EXErCISES
STArT
FINISh
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres major) as well as the
trapezius and rhomboids.
Starting position:
• Sit on the bench facing the machine, knees
bent and your feet flat on the floor.
• Grasp the upper handles with your palms
facing down and arms straight
• Sit up straight with your chest on the seat
back and until arms/cables are in front of
body at a 90 degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to “float” forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades “pinched”
together throughout both the forward and
backward movements.
rEAr DELTOID rOWS
— Shoulder horizontal Abduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Starting position:
• Standing and facing away from the machine.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
• Grasp handles with your palms facing
backward and arms straight at your sides.
Motion:
• Keeping your arms straight, move them
forward then upward to shoulder height.
• Slowly return the arms beside the torso and
repeat.
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
STArT
FINISh