MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
76
ARMS
SINGLE ARM
OVERHEAD TRICEPS
EXTENSION
START:
Sit facing away. Grip one handle
behind head. Point elbow front at
shoulder height.
MOTION:
Extend elbow and press handle
overhead. Pause at top of motion. Bend
elbow back to starting position.
TIPS:
Keep elbow in start position
throughout exercise. Do not open
elbow to side. Maintain upright posture
in seated position. Avoid tilting or
rotating to one side while extending
arm. Contract abdominals to stabilize
torso. Perform on both sides.
93
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
STANDING TRICEPS
PUSHDOWN
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in overhand,
shoulder width grip with palms facing
down. Bend elbows 90 degrees.
MOTION:
Extend elbows and press bar
down toward thighs. Pause at bottom
of motion. Bend elbows back to starting
position.
TIPS:
Hold elbows at sides of ribcage. Do
not move upper arms while extending
elbows. Maintain upright posture
throughout exercise. Avoid rounding
spine forward while pressing down.
Contract abdominals to stabilize torso.
94
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Lat Tower
Position
REVERSE GRIP TRICEPS
PUSHDOWN
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in underhand,
shoulder width grip with palms facing up.
Bend elbows 90 degrees.
MOTION:
Extend elbows and press bar
down toward thighs. Pause at bottom of
motion. Bend elbows back to starting
position.
TIPS:
Hold elbows at sides of ribcage. Do
not move upper arms while extending
elbows. Maintain upright posture
throughout exercise. Avoid rounding
spine forward while pressing down.
Contract abdominals to stabilize torso.
95
MUSCLE GROUPS EXERCISED:
Triceps
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Lat Tower
Position
13
ASSEMBLY INSTRUCTIONS
b.
Set the Backrest Support Frame Assembly in
place by aligning the holes in the bottom with
the holes in the Center Cross Member of the
Base Frame Assembly. Secure it in place with
2 Allen Bolts with Spring Washers. Hand
tighten.
c.
Align the holes in the top of the Backrest
Support Frame and the center holes in
the Crossbar.
Insert 2 Allen Bolts and add Acorn Nuts.
Hand tighten.
d.
With the Allen Wrench,
tighten the 6 Base Frame
Bolts at this time.
4b
4c
4b
Backrest
Support Frame
Assembly
Left and Right
Top Frames
Chrome Pulley Brackets
facing inward
4e
Base Frame
Assembly
Crossbar
Allen Bolts
(M10 x 57mm)
Allen Bolt with
Spring Washers
(M10 x 30mm)
Allen Bolt
(M10 x 72mm)
All nuts and bolts installed
front-to-rear – leaving the nut
on the rear.
Acorn
Nut
Base Frame
Assembly
4d
e.
Insert the Left and Right Top Frame
into the top of the Upright Frame
with the Chrome Pulley Brackets
facing inward.
Secure them with 2 Allen Bolts
and Acorn Nuts. Hand Tighten.
Acorn
Nuts in
back
Содержание Bio Force 3842
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