Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual, Page: 69 / 92

UltraForce
69
UltraForce
BIO FORCE
®
EXERCISES
57
CHEST & BACK
SINGLE ARM
SEATED PULL OVER
START:
Sit facing away. Feet on base.
Grip one handle with palm facing forward.
MOTION:
Pull arm forward and down
until handle is at waist level. Pause at
end of motion. Raise arm back to
starting position.
TIPS:
Keep arm straight throughout
exercise. Do not bend elbow while
pulling down. Maintain upright posture.
Do not tip or rotate torso. Contract
abdominals to stabilize torso. Perform
on both sides.
50
MUSCLE GROUPS EXERCISED:
Latissimus, posterior deltoid
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
STRAIGHT ARM
LATERAL PULL DOWN
START:
Sit facing away. Feet on base.
Grip handles with palms facing
outward.
MOTION:
Pull arms down laterally until
handles are at waist level. Pause at end
of motion. Raise arms back to starting
position.
TIPS:
Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep
shoulders pulled down away from ears.
Contract abdominals to stabilize torso.
51
MUSCLE GROUPS EXERCISED:
Latissimus
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SINGLE STRAIGHT ARM
LATERAL PULL DOWN
START:
Sit facing away. Feet on base.
Grip one handle with palm facing
outward.
MOTION:
Pull arm down laterally until
handle is at waist level. Pause at end
of motion. Raise arm back to starting
position.
TIPS:
Keep arm straight throughout
exercise. Do not bend elbow while pulling
down. Maintain upright posture. Do not
tip or rotate torso. Contract abdominals
to stabilize torso. Perform on both sides.
52
MUSCLE GROUPS EXERCISED:
Latissimus
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
Exercises Chest & Back