MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
72
ARMS
STANDING BICEPS
CURL
START:
Stand facing away. Feet hip
width apart on base. Grip handles in
underhand grip with thumbs facing
outward.
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.
81
MUSCLE GROUPS EXERCISED:
Biceps, forearm flexors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SINGLE ARM
STANDING BICEPS
CURL
START:
Stand facing away. Feet hip
width apart on base. Grip one handle
in underhand grip with thumb facing
outward.
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.
82
MUSCLE GROUPS EXERCISED:
Biceps, forearm flexors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
STANDING HAMMER
CURL
START:
Stand facing away. Feet hip width
apart on base. Grip handles in neutral
grip with thumbs facing forward.
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.
83
MUSCLE GROUPS EXERCISED:
Biceps, forearm extensors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
17
ASSEMBLY INSTRUCTIONS
STEP 8 – Installing the Swing Arms and Cylinders
Standing behind the Bio Force
®
Sport exerciser
a.
Take off the Stopper, With the calibration numbers to the front,
slide the Right Swing Arm onto the Support Rod on the top
cross member of the Upright Frame.
Use a Large Flat Washer and the Hex Bolt to secure the
Right Swing Arm and tighten it using the 13mm Wrench.
b.
Lift the Knob on the Right Adjuster while sliding it onto the
Swing Arm. Slide it to the number 20. The numbers are
marked on the front of the Swing Arm.
The left or right will be indicated just below the Knob on the
Adjuster’s rear side and the calibration number must show
through the window in the front of the Adjuster.
Parts used in
STEP 8
8a
c.
With the warning label facing out, place the bottom of
the Resistance Cylinder on the Support Rod of the
lower cross member of the Upright Frame with the top
of the Cylinder laying out to the right of the unit. Use
one of the Small Flat Washers and Hex Bolts to secure
the bottom of the Resistance Cylinder. Tighten the Bolt
with Wrench provided.
Right Adjuster
Right Adjuster
Left Adjuster
Resistance
Cylinders
Upright Frame
Assembly
Right Swing
Arm
8C
Resistance
Cylinder
Base Frame
Assembly
2 Hex Bolts (M8 x 20mm)
with 2 Large Washers
2 Hex Bolts (M8 x 20mm)
with 2 Small Washers
Wrenches
Top Cross
Member
Knob
Lower Cross
Member
Left Swing
Arm
Hex Bolts
(M8 x 49mm)
Hex Bolts
(M8 x 49mm)
Summary of Contents for Bio Force 3842
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