Nautilus Be Strong NS700X User Manual

25
Nautilus NS700X
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
ARM EXERCISES
Muscles worked: This exercise emphasizes the
deep arm muscle (brachialis) while involving the
front forearm muscle (brachioradialis) and the
biceps as well.
Starting position:
• Facing the machine.
• Bend down and grasp the handles with your
palms facing down/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominal
and maintain a very slight arch in your
lower back.
Motion:
• Keeping the palms facing down, slowly curl the
handles forward, then upward, then in toward
your shoulders while keeping your elbows at
your sides and your upper arms completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward
and backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a
very slight arch in your lower back.
START
FINISH
REVERSE CURL— Elbow Flexion (in pronation)

Nautilus Be Strong NS700X Specifications

General

Brand	Nautilus
Model	Be Strong NS700X
Category	Fitness Equipment
Language	English