Nautilus BE STRONG. NS 600X User Manual

1

Nautilus NS600X

Muscles worked: This exercise emphasizes

and develops the biceps muscles, which are

located on the front of your upper arms and

are primarily responsible for bending your

elbows, as well as the brachialis and

brachioradialis.

• Facing the machine.

• Bend down and grasp the handles with your

   palms facing forward.

• Stand with your upper arms by your sides

   (although not “smashed” against them). Lift

   your chest, tighten your abdominals and

   maintain a very slight arch in your lower

   back.

• Curl handles forward, then upward, and

   then in toward shoulders while keeping your

   elbows at your sides and your upper arms

   completely still.

• Slowly lower to the starting position by

   performing the same arcing motion. 

• Keep elbows at your sides.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain

   a very slight arch in your lower back.

Muscles worked: This exercise emphasizes the

muscles on the front of the upper thigh

(quadriceps muscle group) which are responsible

for straightening your leg against resistance. This

powerful muscle group helps provide stability for

the knee joint and is essential for producing

power in running, jumping and lifting activities.

(See page 3 for machine setup.)

• Sit on the seat facing away from the machine

   with your knees near the pivot point and the

   lower roller pads on the front of your

   shins/ankle (see picture).

• Position your thighs at hip width pointing your

   knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs tight

   and maintain a very slight arch in your lower

   back.

• Tighten your quads and straighten your legs by

   moving your feet forward and then upward

   until your legs are completely straight and your

   kneecaps are pointing up toward the ceiling

   (not turned outward).

• Then slowly return to the starting position

   keeping tension in your quads during the entire

   movement.

• Use slow controlled motion. Do not “kick” into

   extension.

• Do not let your knees rotate outward during

   the exercise. Keep your kneecaps pointing up

   and straight forward.