Nautilus BE STRONG. NS 600X User Manual

16

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 arms are also

involved in this movement.

• Sit facing the machine.

• Grab handles with palms facing each other.

• Place feet on the floor with your knees bent

   comfortably.

• Sit up straight with your spine in good

   alignment.

• Initiate the movement by pinching the

   shoulder blades back and together while

   simultaneously drawing your elbows down

   and backward toward the sides of your body.

• Continue moving the arms past the sides of

   the body.

• Slowly return to the starting position,

   straightening the arm and letting the

   shoulder blades slide forward without

   slouching.

• Do not bend your torso forward at any point.

• Do not lose spinal alignment - keep chest

   lifted.

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 the movement.

• Sit on the floor facing the machine.

• Grasp the bar with both hands in a overhand

   or palms down grip.

• Place your heels on the footplate, with your

   knees bent comfortably.

• Sit up straight with your spine in good

   alignment.

• 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

   the body.

• Slowly return to the starting position,

   straightening the arm and letting the

   shoulder blades slide forward without

   slouching.

• Try to maintain upright alignment at all

   times during the movement.

• Keep wrists straight.