MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
73
ARMS
SINGLE ARM
STANDING HAMMER
CURL
START:
Stand facing away. Feet hip
width apart on base. Grip one handle in
neutral grip with thumb facing forward.
MOTION:
Bend elbow and curl handle
toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
TIPS:
Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
exercise. Avoid tilting torso to one side
while curling arm. Contract abdominals
to stabilize torso. Perform on both sides.
84
MUSCLE GROUPS EXERCISED:
Biceps, forearm extensors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
STANDING REVERSE
CURL
START:
Stand facing away. Feet hip width
apart on base. Grip handles in overhand
grip with thumbs facing inward.
MOTION:
Bend elbows and curl handles
toward front of shoulders. Pause at top
of motion. Lower arms to starting
position.
TIPS:
Hold elbows at sides of ribcage.
Do not swing elbows forward while
curling. Maintain upright posture
throughout exercise. Avoid tilting torso
back while curling arms. Contract
abdominals to stabilize torso.
85
MUSCLE GROUPS EXERCISED:
Biceps, forearm extensors
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SINGLE ARM
STANDING REVERSE
CURL
START:
Stand facing away. Feet hip
width apart on base. Grip one handle in
overhand grip with thumb facing inward.
MOTION
: Bend elbow and curl handle
toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
TIPS:
Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
exercise. Avoid tilting torso to one side
while curling arm. Contract abdominals
to stabilize torso. Perform on both sides.
86
MUSCLE GROUPS EXERCISED:
Biceps, forearm extensors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
STEP 7 – Foot Tube Assembly
a.
Place the top of the Leg Lift Tube into the Bracket on
the Removable Leg Tube.
Note: The holes, in the top of the Leg Lift Tube, have
bushings in them, and the warning label is facing the seat.
Insert the Barrel Nut through the
Removable Leg Tube and the Leg
Lift Tube. Add the Allen Bolt and
tighten it using the Allen
Wrenches (5 & 6mm) provided.
16
ASSEMBLY INSTRUCTIONS
b.
Remove the Leg Bar Cap and Foam Pad from
one end of the Upper Leg Bar and insert it
through the holes in the middle of the bracket
on the Removable Leg Tube.
Replace the Foam Pad and Leg Bar Cap.
IMPORTANT: Make sure the Leg Bar Cap
is all the way on the Leg Bar.
Note: The Upper Leg Bar is longer than the
lower one.
c.
Remove the Leg Bar Cap and Foam Pad from
one end of the Lower Leg Bar. Insert it through a
set of holes in the bottom of the Leg Lift Tube.
Replace the Foam Pad and Leg Bar Cap. (Twist
to remove easily.)
d.
Note: See Page 29 for appropriate Leg
Bar Adjustment.
Leg Lift
Tube
7a
Leg Lift
Tube
Upper Leg Bar
Lower Leg Bar
7c
Leg Bar Cap
7b
Removable
Leg Tube
Removable
Leg Tube
Barrel Nut with Allen Bolt
Foam
Pad
Summary of Contents for Bio Force 3842
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