Taurus UltraForce TF-UF, Assembly And Operating Instructions Manual, Page: 77 / 92

UltraForce
77
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
65
SHOULDERS
SINGLE ARM SEATED
FRONT RAISE
START:
Sit facing away. Grip one handle
with arm at side, thumb facing in.
MOTION:
Raise arm in front of body.
Pause at top of motion. Lower arm
to starting position.
TIPS:
Raise arm to shoulder level or
slightly higher. Keep elbow almost
straight. Do not let wrist bend while
lifting. Maintain upright posture in
seated position. Contract abdominals
to stabilize torso. Perform on both sides.
72
MUSCLE GROUPS EXERCISED:
Anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEATED LATERAL RAISE
START:
Sit facing away. Grip handles with
arms at sides, thumbs facing forward.
MOTION:
Raise arms laterally. 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.
73
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM SEATED
LATERAL RAISE
START:
Sit facing away. Grip one handle
with arm at side, thumb facing forward.
MOTION:
Raise arm laterally. Pause at
top of motion. Lower arm to starting
position.
TIPS:
Raise arm to shoulder level or
slightly higher. Keep elbow almost
straight. Do not let wrist bend while
lifting. Maintain upright posture in
seated position. Contract abdominals
to stabilize torso. Perform on both sides.
74
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
Exercises Schoulders