Standing Biceps Curl; Leg Exercises - Nautilus 200 3346 Owner's Manual

STANDING BICEPS CURL

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.
Starting position:
• 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.
LEG PRESS
Muscles worked: This exercise works all the
major muscle groups in upper leg including
the quadriceps which are the muscles on the
front of the leg, the gluteus muscles of the
buttock and the hamstring muscles on the
back of the upper leg.
Starting position:
• Adjust the seat back so that your leg is bent
at a 90-degree angle with your feet on the
foot plate.
• Place your feet on the foot plate at shoulder
width apart with toes pointing straight up.
• Back should be straight and hips should be
firmly against the back pad. Grasp handles
lightly at your side.
18
Arm Exercises
— Elbow Flexion (in supination)
Motion:
• 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.
Note: This exercise may be performed using
both arms simultaneously, or by alternating
between right and left arm.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.

Leg Exercises

Motion:
• Bending at the knees, slowly extend your
legs until legs are straight but knees are not
locked out.
• Knees should remain in line with the rest of
your leg. Do not allow knees to bow in or out.
• Slowly bend the knees back to a 90-degree
angle and repeat.
Key points:
• Keep movement slow and controlled.
• Do not allow the weight plates to rest during
movement.
• Do not bend legs more than 90 degrees or
lock them out at the end of the rep.
• Feet should remain flat against foot plate and
should not move during exercise.
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