1
Nautilus NS600X
ArM EXErCISES
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.
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.
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.
STANDING BICEpS CUrL
— Elbow Flexion (in supination)
STArT
FINISh
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.)
Starting position:
• 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.
Motion:
• 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.
Key points:
• 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.
LEG EXTENSION
STArT
FINISh
LEG EXErCISES
