Nautilus NS 200X - Manual (Page 18)

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LOW BACK EXTENSIONS
BACK EXErCISES
STArT
FINISh
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 (Note: Do not
use the chrome guide rods as a brace as
doing may cause injury.)
• 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.
Motion:
• Pull the handle straight back to your hip
making sure not to rotate your hips during
the last part of the movement
• Slowly return the handle forward but do
allow the weight to stretch your shoulder to
far forward or cause your back to round.
Key points:
• Do not lose spinal alignment – keep chest
lifted.
• Release your shoulder blade at the end of
each rep and initiate each new rep by
retracting your shoulder blade.
• Keep the Lat muscles tightened throughout
the entire exercise.
SINGLE ArM rOW
— Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
muscles in your low back (erector spinae and
deep spinal muscles) that are necessary for
providing stabilization and protection for the
spine. The lower back muscles are challenged
isometrically just like they should be used
when lifting and carrying in daily life. The
gluteus maximus and the hamstrings are also
strengthened at the hip.
position: Pulley Station
Starting position:
• Stand facing the machine.
• Spread the cuff from the handle and slide
them over the forearms up to the elbows.
• Bend your knees comfortably, cross your
arms in front of your chest and pull handles
tightly to your chest.
• Stand up straight, lift your chest, tighten
your trunk muscles and maintain a slight
arch in your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting
out some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire
torso backward as a unit by pivoting at the
hips.
• Slowly return to the starting position
without slouching or changing spinal
alignment.
Key points:
• Keep your chest lifted and a very slight arch
in your lower back at all times.
• Move from the hips only, not your waist. Do
not increase or decrease the arch in your
lower back during the movement.
STArT
FINISh