MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
74
ARMS
CURVED BAR
BICEPS CURL
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in underhand
grip with thumbs facing outward.
MOTION:
Bend elbows and curl bar toward
front of shoulders. Pause at top of
motion. Lower arms to starting position.
TIPS:
Hold elbows at sides of ribcage.
Do not swing elbows forward while
curling. Maintain upright posture
throughout exercise. Avoid tilting torso
back while curling arms. Contract
abdominals to stabilize torso.
87
MUSCLE GROUPS EXERCISED:
Biceps, forearm flexors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
CURVED BAR REVERSE
BICEPS CURL
START:
Stand facing frame. Feet hip width
apart on base. Grip lat bar in overhand
grip with thumbs facing inward.
MOTION:
Bend elbows and curl bar toward
front of shoulders. Pause at top of
motion. Lower arms to starting position.
TIPS:
Hold elbows at sides of ribcage.
Do not swing elbows forward while
curling. Maintain upright posture
throughout exercise. Avoid tilting torso
back while curling arms. Contract
abdominals to stabilize torso.
88
MUSCLE GROUPS EXERCISED:
Biceps, forearm extensors
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Lat
Bar/Front Position
SEATED
CONCENTRATION
CURL
START:
Sit facing away. Lean forward
and rest one arm on inside of knee.
Grip one handle in underhand grip
with palm facing up.
MOTION:
Bend elbow and curl handle
toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
TIPS:
Lean forward with straight back.
Do not round upper or lower spine.
Hold upper arm in stable position on leg.
Contract abdominals to stabilize torso.
Perform on both sides.
89
MUSCLE GROUPS EXERCISED:
Biceps, forearm flexors
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Handles
STEP 6 – Seat Assembly
a.
Remove the bolts from the bottom of
the seat.
Lay the Seat Support Frame on the
bottom of the Seat making sure the
Long Hitch Pin and Bracket are
facing the same direction as the
narrow end of the Seat.
Insert the 4 Allen Bolts you just
removed from the bottom of the Seat.
Tighten using the Allen Wrench (5mm)
provided.
15
ASSEMBLY INSTRUCTIONS
Parts used in
STEP 6 & 7
b.
Remove the Long Hitch Pin from the Seat Support
Frame Assembly.
Hang the Seat Assembly on the top studs of the
Backrest Support Frame.
IMPORTANT: Make sure the Bracket on the
Seat Assembly is securely over the stud.
Insert the Long Hitch Pin through the holes under
the studs to secure the Seat Assembly in place.
c.
Remove the Short Hitch Pin from the Seat Support
Frame Assembly.
Slide the Removable Leg Tube into the open end of
the Seat Assembly with the Bracket as shown.
Re-insert the Short Hitch Pin through the holes in
the Seat Assembly and Removable Leg Tube.
Seat Support
Frame
6b
Seat Support
Frame
Long Hitch Pin
Long
Hitch Pin
Short
Hitch Pin
Removable
Leg Tube
Bracket
Removable Leg
Tube
Leg Lift Tube
6c
Upper and Lower Leg Bar
Assemblies
(6mm)
Allen Wrench
(5mm)
Allen Wrench
Barrel Nut (6mm) and
Allen Bolt (5mm)
Seat
Studs
Seat Assembly
Bracket
Short Hitch Pin
M8 x 20mm
Allen Bolts (4)
6a
Содержание Bio Force 3842
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