Single Arm Row; Upright Row - Nautilus NS4000 Owner's Manual

SINGLE ARM ROW

Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your back. The biceps muscles on
the front of the upper arm are also involved in
this exercise.
Starting position:
• Stand facing the low pulley station, grasp the
hand grip in one hand while bracing your
other hand on the machine
• Your back should be at a 45 degree angle to
the ground and knees should be slightly
bend.
• Keep your shoulders and head up and back
arched.

UPRIGHT ROW

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.
Starting position:
• Stand facing the low pulley station with feet,
shoulder width apart.
• Grasp the hand grips with your palms facing
down, back straight and head up.
Motion:
• Pull the bar straight upwards keeping in as
close to the body as possible.
• Elbows should bend outward until the hand
grips are just below the chin.
16
Back Exercises
— Shoulder Extension (with elbow flexion)
Motion:
• Pull the handle straight back to your hip
• Slowly return the handle forward but do
Key points:
• Do not lose spinal alignment – keep chest
• Release your shoulder blade at the end of
• Keep the Lat muscles tightened throughout
— Shoulder Horizontal Abduction (and elbow flexion)
Key points:
• Keep your shoulder blades "pinched"
• Make sure your back is straight throughout
making sure not to rotate your hips during
the last part of the movement
allow the weight to stretch your shoulder to
far forward or cause your back to round.
lifted.
each rep and initiate each new rep by
retracting your shoulder blade.
the entire exercise.
together during the movement.
the exercise.
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