Nautilus BE STRONG. NS 600X User Manual

1

Nautilus NS600X

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of

your upper back. It also involves the muscles

on the front of your upper arms (the biceps

group) which are responsible for bending your

elbows.

• Facing the machine, grasp the bar with an  

   underhand grip, approximately shoulder

   width. Then sit on the bench.

• Position your knees directly under the

   seatback and sit upright with your arms

   extending upward.

• Maintain good spinal alignment, chest lifted,

   abs tight and maintain a very slight arch in

   your lower back.

• Initiate the movement by pulling your

   shoulder blades down and together while

   simultaneously drawing your elbows

   downward to the front, and then back

   toward the sides of your body.

• At the end of the motion, your arms should

   be drawn near your sides (although may not

   be touching your sides), your shoulder

   blades should be fully depressed toward your

   hips and your forearms must be upward in

   line with the direction of the cables (not

   forward).

• Slowly return to the starting position

   allowing your arms and shoulder blades to

   move fully upward, without relaxing the

   muscles.

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire

   motion.

• Do not lean backward as you pull.

• Keep the chest up, especially at the bottom

   of the movement.

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of

your upper back. It also involves the muscles

on the front of your upper arms (the biceps

group) which are responsible for bending your

elbows.

• To determine the appropriate grip width for

   you, hold you upper arms straight out to the

   sides at shoulder height. Bend your elbows

   approximately 90 degrees. Your hands

   should be no wider than your elbows. (For

   many individuals slightly less than elbow

   width is more comfortable.)

• Facing the machine grasp the bar at the

   determined width and sit on the bench.

• Position your knees directly under the

   seatback and sit upright with your arms

   extended up. NOTE: You may position your

   hips directly under the pulley but make sure

   to lean back slightly from the hips(not the

   waist)

• Maintain good spinal alignment, chest lifted,

   abs tight and maintain a very slight arch in

   your lower back.

• Initiate the movement by pulling your

   shoulder blades down and together while

   simultaneously drawing your elbows

   downward to the sides, and then inward,

   toward your trunk.

• The bar does not have to touch your chest

   but, at the end of the motion, your arms

   should be drawn near your sides, your

   shoulder blades should be fully depressed

   toward your hips and your forearms must be

   in line with the direction of the cables (not

   rotated forward).

• Slowly return to the starting position

   allowing your arms and shoulder blades to

   move fully upward, without relaxing the

   muscles.

• From the side view the forearms should

   appear to remain in line with the cable.

• Do not lose spinal alignment.

• Do not lean backward as you pull.

• Keep the chest up, especially at the bottom

   of the movement.

• Keep the lats tightened throughout the entire

   motion.

• Do not move your elbows posteriorly on the

   way down.