19
Nautilus NS700X
STANDING LATERAL RAISE — Shoulder Abduction (elbow stabilized)
SHOULDER EXERCISES
START
FINISH
Muscles worked: The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Starting position:
• Standing and facing the machine, grasp the
handles with your palms facing each other.
• Let your arms hang extending in the direction
of the pulleys.
• Make sure tension is on the cables in the
starting position.
Motion:
• Raise your shoulders toward the back of your
head, making sure your neck/head position does
not move.
• Slowly allow the shoulders to return downward
without slouching and rounding the upper
spine.
Key points:
• Do not bend the neck backward or forward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment throughout
the entire motion.
• Make sure both shoulders raise evenly.
SHOULDER SHRUG— Scapular Elevation
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the top
muscle of the rotator cuff (supraspinatus) and
the trapezius muscles.
Starting position:
• Stand facing away from the machine.
• Grasp the handles with an overhand grip and
palms facing each other.
• Stand up straight and maintain erect posture.
Motion:
• Raise your arms directly out to the sides to
almost shoulder level.
• Keep elbows slightly bent throughout
movement.
• Slowly bring your arms into the starting
position near your sides without relaxing.
Key points:
• DO NOT swing the arms upward or move the
trunk during the motion.
• Maintain a palms-down position and do not
allow shoulders to roll forward at any time.
START
FINISH
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