MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
68
SHOULDERS
SINGLE ARM
STANDING REAR
DELTOID ROWS
START:
Stand facing frame. Feet hip width
apart on base. Grip one handle in front
of body with palm facing down.
MOTION:
Bend elbow and pull up and
back. Pause at top of motion. Straighten
elbow and return to starting position.
TIPS:
Pull elbow slightly behind shoulder
line. Keep elbow lifted and bent at a
90 degree angle. Do not lift wrist higher
than elbow or shoulder. Contract abdom-
inals to stabilize torso. Perform on both
sides.
69
MUSCLE GROUPS EXERCISED:
Posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
REAR CABLE
CROSSOVER
START:
Stand facing frame. Feet hip width
apart on base. Cross cables and grip
handles at waist level.
MOTION:
Open arms to sides. Pause at
end of motion. Close arms and return
to starting position.
TIPS:
Open arms until elbows are in
line with shoulders. Keep arms almost
straight throughout motion. Align wrists
with elbows. Maintain upright posture
throughout exercise. Contract
abdominals to stabilize torso.
70
MUSCLE GROUPS EXERCISED:
Posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEATED FRONT RAISE
START:
Sit facing away. Grip handles
with arms at sides, thumbs facing in.
MOTION:
Raise arms in front of body.
Pause at top of motion. Lower arms
to starting position.
TIPS:
Raise arms to shoulder level or
slightly higher. Keep elbows almost
straight. Do not let wrists bend while
lifting. Maintain upright posture in
seated position. Contract abdominals
to stabilize torso.
71
MUSCLE GROUPS EXERCISED:
Anterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
21
ASSEMBLY INSTRUCTIONS
Lat Bar
Hooks
Handle
Handle
Foot Harness
Accessories
a.
Attach the Lat Bar to the Large
Clips on the end of the Cables
at the Chrome Pulleys on the Top
Frame, with the warning label to
the front.
Then store the Lat Bar in the hooks
provided on the Top Frame.
b.
Attach the Handles to the Large
Clips on the end of the Cables at
the Pulleys on the Crossbar.
Note: You can store the Foot
Harnesses on the hook point at
the bottom rear of the Leg Lift
Tube when the Bio Force
®
Sport
exerciser is not in use.
Summary of Contents for Bio Force 3842
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