Lat Pulldown - Nautilus S912 Owner's Manual

Lat Pulldown

Muscles Worked
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of the upper back.
It also involves the biceps, muscles of the front of the upper arm which are responsible for bending the elbow.
Starting Position
• Adjust the seat back to the vertical position, as shown in the Start photo below.
• Adjust the seat bottom to the declined as shown in the Start photo below.
• Adjust the press arm to the Chest Press setting.
• Sit on the seat facing the tower and rest your thighs comfortably beneath the seat back.
• Facing the machine, grasp the handles so that your palms are facing forward.
• Position your feet directly under your knees which are bent to 90 degrees, 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 spine).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion
• 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.
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the
muscles.
Key Points
• 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 chest up, especially at the bottom of the movement.
• Keep the lats tightened throughout the entire motion.
START
Nautilus® Commercial Vertical Series S912 Owner's Manual
EXERCISES
FINISH
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