Nautilus BE STRONG. NS 600X User Manual

1

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the

upper arms.

• Face the machine. Bend forward at the hips

   (not the waist). Bending one knee slightly,

   flatten your back by sticking your hips out

   and lifting your chest.

• Grasp the handle.

• Keeping your elbow bent, bring your upper

   arm to your side, parallel to the ground.

• Straighten elbow while keeping your upper

   arm completely still.

• When arm is completely straight, slowly

   return to the starting position.

• Maintain spinal alignment.

• Keep your arm at your side and your wrist

   straight throughout entire motion.

• Tighten the triceps throughout the exercise

   and control the motion..

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any

upper body pushing or pressing motion.

Position: Lat Station.

• Grasp the lat bar at shoulder width, with

   your palms down.

• Adjust your distance from the pulleys (one

   to two feet in front of you). This may need

   to be altered after attempting the first rep.

• Keeping your arms bent, bring your upper

   arms to your side and maintain.

• Lift your chest and tighten your abdominals

   to stabilize your spine while maintaining a

   very slight arch in the lower back.

• Keeping your upper arms stationary and

   your elbows next to the sides of your torso,

   slowly straighten your arms by arcing

   downward and then inward toward your

   legs.

• Straighten your arms fully.

• Controlling the motion, allow your elbows to

   bend, returning to the starting position

   without moving your upper arm.

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise

   and control the motion on the way up.

• Maintain good posture by keeping your chest

   lifted, abs tight and maintain a very slight

   arch in your lower back.