MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
69
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
20
ASSEMBLY INSTRUCTIONS
Chrome
Pulley
Stringing The Cable
Crossbar
Hooks
Bottom Pulley
Rear Base Frame
Pulley Hook
Phillips Bolt
Swing
Arm
b.
Using a Shoulder Bolt and Acorn Nut, attach the Chrome
Pulley to the Bracket on the right Top Frame as shown.
Keep the Large Clip to the front and the Nut toward the
rear. The Chrome Pulley must be able to swivel.
String the Cable down over the Pulley on the Top Frame,
just above the Perforated Cover.
Note: You may need a step ladder to reach this high.
1.
Guide the Cable through the Rear
Cable Guide
first
, then through the
Front Cable Guide. The Cable must
be to the outside of the Top and
Bottom Support Rods and to the
inside of the bottom rear Pulley.
2.
Go around the bottom Pulley by
stringing the Cable through the
Front Cable Guide. Then string
the Cable through the Rear
Cable Guide.
3.
String the Cable to the inside of
the Swing Arm Pulley by feeding
the Cable through the Front Cable
Guide
first
, then through the Rear
Cable Guide.
4.
Hook the Pulley on the Cable
Assembly to the Hook at the rear
of the Base Frame Assembly by
loosening the Phillips Bolt until
the Hook on the Pulley can be
attached to the Hook at the
Rear of the Base Frame. Tighten the
Phillips Bolt to keep the Pulley from
coming off of the Hook.
5.
Run the Cable up to the Crossbar
and hook the last Pulley to a hook
point on the Crossbar.
c.
Repeat Steps
a and b
for the left side.
d.
Go back and make sure the path of the
Cable appears like the photo and the
Cable is not pinched at any point.
e.
IMPORTANT:
Now, go back and
tighten all Bolts on the upright frame
that have only been hand tightened in
previous assembly steps. The Bolts are
shown with a ( ) in the image above.
10b
1
2
3
4
5
String Cable behind
Swing Arm - to the
outside of the Top and
Bottom Support Rod
string
behind
Cylinder
M8 x 110mm
Shoulder Bolt
M8 Acorn Nut
Large Clip
•
•
•
•
•
•
•
Rear Cable
Guide
Front Cable
Guide
Rear Cable
Guide
Rear Cable
Guide
Front Cable
Guide
Front Cable
Guide
Содержание Bio Force 3842
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