Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual

Page: 71 / 92

UltraForce
71
UltraForce
BIO FORCE
®
EXERCISES
59
CHEST & BACK
SINGLE ARM
STANDING ROW -
OVERHAND POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
one handle with thumb facing inward.
MOTION:
Bend elbow and pull handle
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS:
Keep elbow close to side while
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
level. Do not rotate side while pulling.
Contract abdominals to stabilize back.
Perform on both sides.
56
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
STANDING ROW -
UNDERHAND
POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
handles with thumbs facing outward.
MOTION:
Bend elbows and pull handles
toward waist. Pause at end of motion.
Extend elbows and return to starting
position.
TIPS:
Keep elbows close to sides while
pulling. Squeeze shoulder blades togeth-
er. Maintain upright posture. Do not lean
forward or back. Contract abdominals
to stabilize back.
57
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
STANDING ROW -
UNDERHAND
POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
one handle with thumb facing outward.
MOTION:
Bend elbow and pull handle
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS:
Keep elbow close to side while
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
level. Do not rotate side while pulling.
Contract abdominals to stabilize back.
Perform on both sides.
58
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
Exercises Chest & Back