Upright Row; Arm Exercises; Triceps Kickback - Nautilus NS200 Owner's Manual

UPRIGHT ROW

— Shoulder Horizontal Abduction (and elbow flexion)
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 handle 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 bar is
just below the chin.

TRICEPS KICKBACK

Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• 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.
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
return to the starting position.
Back Exercises
Key points:
• Keep your shoulder blades "pinched"
together during the movement.
• Make sure your back is straight throughout
the exercise.

Arm Exercises

Key points:
• 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.
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