MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
46
STRAIGHT BAR
DEAD LIFT
START:
Stand facing frame. Feet hip
width apart on base with knees bent.
Bend forward at hips and grip lat bar
in front of shins.
MOTION:
Extend hips and back. Stand
upright, pulling bar to front thighs. Bend
knees and hips and lower to starting
position.
TIPS:
Keep arms and back straight with
chest and head lifted. Hinge up and
down from hips. Do not round lower
back. Contract abdominals to stabilize
back. Bend forward until a slight stretch
is felt in hamstrings.
7
MUSCLE GROUPS EXERCISED:
Hamstrings, lumbar spinal
extensors, gluteals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
LEG CURLS
START:
Stand facing frame. One thigh
against top leg bar pad. Same side ankle
under bottom leg pad. Grip the top of the
backrest with same side arm.
MOTION:
Flex knee until lower pad is near
buttocks. Pause at top of movement.
Lower to starting position.
TIPS:
Lean slightly forward with entire
body. Keep back straight while curling
leg. Contract abdominals to stabilize
back. Do not lift thigh away from upper
leg bar pad. Perform on both sides.
8
MUSCLE GROUPS EXERCISED:
Hamstrings
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
None
CALF RAISES
START:
Stand facing frame. Feet hip width
apart on base. Toes facing forward. Grip
handles at sides of body.
MOTION:
Raise heels, bending at balls
of feet. Pause at top of movement.
Lower heels to starting position.
TIPS:
Keep arms and legs straight.
Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.
9
MUSCLE GROUPS EXERCISED:
Gastrocnemius, soleus
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
x
x
43
BIO FORCE
®
EXERCISE INDEX
CHEST & BACK
32. Seated Chest Press
33. Single Arm Seated Chest Press
34. Incline Chest Press
35. Single Arm Incline Chest Press
36. Chest Flye
37. Single Arm Chest Flye
38. Incline Chest Flye
39. Single Arm Incline Chest Flye
40. Decline Chest Press
41. Closed Grip Chest Press
42. Lat Bar Pull Down
43. Lat Bar Front Pull Down
44. Single Arm Overhand Pull Down
45. Reverse Grip Pull Down
46. Single Arm Reverse Grip Pull Down
47. Neutral Grip Pull Down
48. Single Arm Neutral Grip Pull Down
49. Seated Pull Over
50. Single Arm Seated Pull Over
51. Straight Arm Lateral Pull Down
52. Single Straight Arm Lateral Pull Down
53. Standing Row - Neutral Position
54. Single Arm Standing Row - Neutral Position
55. Standing Row - Overhand Position
56. Single Arm Standing Row - Overhand Position
57. Standing Row - Underhand Position
58. Single Arm Standing Row - Underhand Position
59. Standing Straight Arm Pull Down
60. Seated Shoulder Press
61. Single Arm Shoulder Press
62. Shoulder Shrugs
63. Upright Row
64. Standing Front Raise
65. Single Arm Standing Front Raise
66. Standing Lateral Raise
67. Single Arm Standing Lateral Raise
68. Standing Rear Deltoid Rows
69. Single Arm Standing Rear Deltoid Rows
70. Rear Cable Crossover
71. Seated Front Raise
SHOULDERS
ARMS
72. Single Arm Seated Front Raise
73. Seated Lateral Raise
74. Single Arm Seated Lateral Raise
75. Rotator Cuff - Low External Rotation
76. Rotator Cuff - Internal Rotation
77. Rotator Cuff - High External Rotation
78. Straight Arm Pull-Back
79. Rotator Cuff - Diagonal External Rotation
80. Rotator Cuff - Diagonal Internal Rotation
81. Standing Biceps Curl
82. Single Arm Standing Biceps Curl
83. Standing Hammer Curl
84. Single Arm Standing Hammer Curl
85. Standing Reverse Curl
86. Single Arm Standing Reverse Curl
87. Curved Bar Biceps Curl
88. Curved Bar Reverse Biceps Curl
89. Seated Concentration Curl
90. Seated Wrist Curl
91. Seated Reverse Wrist Curl
92. Seated Overhead Triceps Extension
93. Single Arm Overhead Triceps Extension
94. Standing Triceps Pushdown
95. Reverse Grip Triceps Pushdown
96. Split Grip Triceps Pushdown
97. Single Arm Triceps Pushdown
98. Single Arm Reverse Grip Triceps Pushdown
99. Single Arm Triceps Kickback
100. Single Arm Reverse Grip Triceps Kickback
101. Two Arm Triceps Kickback
102. Two Arm Reverse Grip Triceps Kickback
103. Triceps Dips
104. Single Arm Triceps Dips
105. Cross-Body Triceps Extension
106. Ab Crunch
107. Oblique Crunch
108. Standing Trunk Rotation
109. Side Bend
110. Seated Spinal Extension
ABS & LOWER BACK
Summary of Contents for Bio Force 3842
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