MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
78
ARMS
SINGLE ARM TRICEPS
KICKBACK
START:
Stand facing frame. Grip one
handle in overhand grip with palm
facing down. Bend elbow 90 degrees.
Lean forward slightly and place other
hand on seat back.
MOTION:
Extend elbow and pull handle
down and back. Pause at end of motion.
Bend elbow back to starting position.
TIPS:
Keep arm close to side of body. Do
not allow wrist to bend while pressing
back. Maintain straight spine while
leaning forward. Contract abdominals
to stabilize torso. Perform on both sides.
99
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SINGLE ARM REVERSE
GRIP TRICEPS KICKBACK
START:
Stand facing frame. Grip one
handle in underhand grip with palm
facing up. Bend elbow 90 degrees.
Lean forward slightly and place other
hand on seat back.
MOTION:
Extend elbow and pull handle
down and back. Pause at end of motion.
Bend elbow back to starting position.
TIPS:
Keep arm close to side of body.
Do not allow wrist to bend while pressing
back. Maintain straight spine while
leaning forward. Contract abdominals to
stabilize torso. Perform on both sides.
100
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
TWO ARM TRICEPS
KICKBACK
START:
Stand facing frame. Grip handles
in overhand grip with palms facing down.
Bend elbows 90 degrees.
MOTION:
Extend elbows and pull handles
down and back. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Keep arms close to sides of body.
Do not allow wrists to bend while
pressing back. Maintain upright posture
throughout exercise. Do not lean
forward while pressing back. Contract
abdominals to stabilize torso.
101
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
11
ASSEMBLY INSTRUCTIONS
STEP 3 – Backrest Support Frame Assembly
a.
Turn the Backrest over and remove the bolts from the back.
b.
Turn the Backrest Support Frame over so the Tabs are resting flat
against the Backrest. Make sure the top of the Backrest (the end
with the logo on it) is at the top end of the Backrest Support Frame
(the end with the handle) as shown below and to the right.
Secure the Backrest in place by inserting the 4 Allen Bolts you
just removed in Step 3a through the Tabs on the Backrest
Support Frame and into the Backrest. Tighten them
using the Allen Wrench provided.
5mm
Allen
Wrench
Completed Backrest Support Assembly
Parts used in
STEP 3
Backrest with Allen Bolts
(M8 x 20mm)
Backrest Support
Frame
5mm Allen Wrench
Bolts Removed
from Backrest
3a-b
3b
3b
Backrest Support
Frame
Backrest
with Allen
Bolts
BOTTOM
TOP
3b
3b
Small
Crossbar
Bracket
(Tab not visible)
(Tab not visible)
Tabs
Summary of Contents for Bio Force 3842
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