Nautilus BE STRONG. NS 600X User Manual

1

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.

• 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.

• 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.

Muscles worked: This exercise emphasizes the

front portion of the shoulder muscles (front

deltoids as well as the front part of the middle

deltoids).

• 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.

• Keeping your arms straight, move them

   forward then upward to shoulder height.

• Slowly return the arms beside the torso and

   repeat.

• 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.