LEGS

BIO FORCETM EXERCISES

1 SQUAT SEAT: Off

START:Stand facing frame. Feet hip LEG LIFT: Off
width apart on base. Grip handles at ACCESSORIES:
shoulders. Handles
MOTION: Flex knees, hips and ankles.
Lower until thighs are parallel to floor MOVABLE PULLEY
or slightly higher. Press up to starting POSITIONS
position.
TIPS:Keep knees in line with toes.
Center weight over arches, not toes or
heels. Lift chest and keep back straight
as hips lower. Keep head lifted and in
line with spine. Contract abdominals
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, to stabilize back.
quadriceps
LEVEL OF DIFFICULTY: Beginner

2 SINGLE LEG SQUAT SEAT: Off

START:Stand facing frame. Split-leg LEG LIFT: Off
stance with back heel lifted. Grip ACCESSORIES:
handles at shoulders. Handles
MOTION: Flex knees, hips and ankles.
Lower until front thigh is parallel to floor MOVABLE PULLEY
or slightly higher. Press up to starting POSITIONS
position.
TIPS:Keep weight on front leg and front
knee in line with toes. Align shoulders
over hips. Lift chest and keep back
straight while lowering. Contract
abdominals to stabilize back.
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, Perform on both sides.
quadriceps
LEVEL OF DIFFICULTY: Intermediate/Advanced

3 REVERSE LUNGE SEAT: Off

START: Stand facing frame. Feet hip LEG LIFT: Off
width apart on base. Grip handles in ACCESSORIES:
front of shoulders. Handles
MOTION: Step back with one leg into
lunge position. Lower until front thigh MOVABLE PULLEY
is parallel to floor or slightly higher. POSITIONS
Press back up to starting position.
TIPS:Keep weight on front leg and front
knee in line with toes. Lift chest and
keep back straight while lowering.
Contract abdominals to stabilize back.
Perform on both sides.
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY: Intermediate/Advanced
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BIO FORCETM EXERCISES

4 SEATED LEG EXTENSION SEAT: On/Top

Position
START: Sit facing away. Knees over top
leg pads. Ankles under bottom leg bar LEG LIFT: On
pads. Grip handles next to seat. ACCESSORIES:
MOTION: Extend knees until legs are None
straight. Pause at top of movement. MOVABLE PULLEY
Lower to starting position. POSITIONS

TIPS:Sit up straight with abdominals

contracted. Do not lean back against
seat. Keep knee caps aligned with
movement point of bar.

MUSCLE GROUPS EXERCISED: Quadriceps

LEVEL OF DIFFICULTY: Beginner x

5 SEATED SINGLE LEG SEAT: On/Top

EXTENSION Position
START:Sit facing away. Knees over top LEG LIFT: On
leg bar pads. Ankles under bottom leg ACCESSORIES:
bar pads. Grip handles next to seat. None
MOTION: Extend one knee until leg is MOVABLE PULLEY
straight. Pause at top of movement. POSITIONS
Lower to starting position.
TIPS:Sit up straight with abdominals
contracted. Do not lean back against
seat. Keep knee caps aligned with
movement point of bar. Perform on
both sides.
MUSCLE GROUPS EXERCISED: Quadriceps
LEVEL OF DIFFICULTY: Intermediate/Advanced x

6 STRAIGHT LEG SEAT: Off

DEAD LIFT LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Bend at hips Handles
and grip handles between legs.
MOTION: Extend hips and back. Stand MOVABLE PULLEY
upright, pulling handles up to front of POSITIONS
pelvis. Bend at hips and lower to
starting position.
TIPS: Keep arms and legs straight.
Hinge up and down from hips. Do
not round lower back or bend knees.
Contract abdominals to stabilize back.
MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal Bend forward until chest is parallel to
extensors floor or slightly higher and a slight
LEVEL OF DIFFICULTY: Intermediate/Advanced stretch is felt in hamstrings.
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BIO FORCETM EXERCISES

7 STRAIGHT BAR SEAT: Off

DEAD LIFT LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES: Lat
width apart on base with knees bent. Bar/Front Position
Bend forward at hips and grip lat bar
in front of shins.
MOVABLE PULLEY
MOTION: Extend hips and back. Stand POSITIONS
upright, pulling bar to front thighs. Bend
knees and hips and lower to starting
position.
TIPS: Keep arms and back straight with
chest and head lifted. Hinge up and
down from hips. Do not round lower
MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal back. Contract abdominals to stabilize
extensors, gluteals back. Bend forward until a slight stretch
LEVEL OF DIFFICULTY: Intermediate/Advanced is felt in hamstrings.

8 LEG CURLS SEAT: On/Top

Position
START: Stand facing frame. One thigh
against top leg bar pad. Same side LEG LIFT: On
ankle under bottom leg pad. Grip handle ACCESSORIES:
at top of seat with same side arm. None
MOTION: Flexknee until lower pad is near MOVABLE PULLEY
buttocks. Pause at top of movement. POSITIONS
Lower to starting position.
TIPS:Lean slightly forward with entire
body. Keep back straight while curling
leg. Contract abdominals to stabilize
back. Do not lift thigh away from upper
leg bar pad. Perform on both sides.
MUSCLE GROUPS EXERCISED: Hamstrings
LEVEL OF DIFFICULTY: Beginner x

9 CALF RAISES SEAT: Off

START:Stand facing frame. Feet hip LEG LIFT: Off
width apart on base. Toes facing ACCESSORIES:
forward. Grip handles at sides of body. Handles
MOTION: Raise heels, bending at balls
of feet. Pause at top of movement. MOVABLE PULLEY
Lower heels to starting position. POSITIONS

TIPS:Keep arms and legs straight.

Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.

MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus

LEVEL OF DIFFICULTY: Beginner x
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BIO FORCETM EXERCISES

10 EVERSION CALF SEAT: Off

RAISES LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Toes facing Handles
outward. Grip handles at sides of body.
MOTION: Raise heels, bending at balls MOVABLE PULLEY
of feet. Pause at top of movement. POSITIONS
Lower heels to starting position.
TIPS:Keep arms and legs straight.
Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.
MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
LEVEL OF DIFFICULTY: Intermediate/Advanced

11 INVERSION CALF SEAT: Off

RAISES LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Toes facing Handles
inward. Grip handles at sides of body.
MOTION: Raise heels, bending at balls MOVABLE PULLEY
of feet. Pause at top of movement. POSITIONS
Lower heels to starting position.
TIPS:Keep arms and legs straight.
Contract abdominals to stabilize back.
Maintain upright position of torso. Do
not lean or bend forward or back.
MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
LEVEL OF DIFFICULTY: Intermediate/Advanced

12 SINGLE LEG SEAT: Off

KICK BACK LEG LIFT: Off
START: Stand facing frame. Foot ACCESSORIES:
harness/cuff on one ankle, other foot on Foot harness/
base. Lean forward from hips. Grip Ankle cuff
handle at top of seat with both hands.
MOVABLE PULLEY
MOTION: Extend hip. Pull leg straight POSITIONS
back behind body. Pause at end of
motion. Lower to starting position.
TIPS:Keep leg straight while lifting.
Maintain forward lean with straight
back. Keep arms straight to stabilize
torso. Contract abdominals to stabilize
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings back. Perform on both sides.
LEVEL OF DIFFICULTY: Beginner
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BIO FORCETM EXERCISES

13 STANDING LEG PRESS SEAT: Off

START: Stand facing frame. Foot harness/ LEG LIFT: Off
cuff on one ankle, other foot on base. ACCESSORIES:
Grip handle at top of seat with both Foot harness/
hands. Bend hip and knee of Ankle cuff
working leg.
MOVABLE PULLEY
MOTION: Extend hip and knee. Press leg POSITIONS
straight back behind body. Pause
at end of motion. Flex hip and knee
back to starting position.
TIPS:Keep arms straight to stabilize
torso. Maintain forward lean with
straight back. Contract abdominals to
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, stabilize back. Perform on both sides.
quadriceps
LEVEL OF DIFFICULTY: Beginner

14 STANDING HIP SEAT: Off

FLEXION LEG LIFT: Off
START: Stand facing away. Foot harness/ ACCESSORIES:
cuff on one ankle, other foot on base. Foot harness/
Place hands on hips. Ankle cuff
MOTION: Flex hip and raise leg until thigh MOVABLE PULLEY
is parallel to floor. Pause at top of POSITIONS
motion. Lower to starting position.
TIPS:Maintain upright body position.
Do not lean forward or back as leg lifts.
Contract abdominals to stabilize back.
Perform on both sides.
MUSCLE GROUPS EXERCISED: Hip flexors
LEVEL OF DIFFICULTY: Advanced

15 STANDING HIP SEAT: Off

EXTENSION LEG LIFT: Off
START: Stand facing frame. Foot harness/ ACCESSORIES:
cuff on one ankle, other foot on base. Foot harness/
Grip handle at top of seat. Bend knee Ankle cuff
90 degrees in front of body.
MOVABLE PULLEY
MOTION: Extend hip. Pull thigh in line with POSITIONS
or slightly behind standing leg. Pause
at end of motion. Return to starting
position.
TIPS:Keep knee bent while extending
hip. Maintain forward lean with straight
back. Keep arms straight to stabilize
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings torso. Contract abdominals to stabilize
LEVEL OF DIFFICULTY: Beginner back. Perform on both sides.
 LEGS
BIO FORCETM EXERCISES

16 STANDING HIP SEAT: Off

ABDUCTION LEG LIFT: Off
START: Stand facing side. Foot ACCESSORIES:
harness/cuff on outside ankle, inside Foot harness/
foot on base. Grip handle at top of seat. Ankle cuff
MOTION: Lift leg to side, toes facing front. MOVABLE PULLEY
Pause at end of motion. Lower to POSITIONS
starting position.
TIPS: Keep leg straight while lifting. Lift
leg directly to side. Avoid angling leg
front or back, or lifting toes. Maintain
upright body position. Do not tip body
as leg lifts. Contract abdominals to
MUSCLE GROUPS EXERCISED: Hip abductors stabilize back. Perform on both sides.
LEVEL OF DIFFICULTY: Beginner

17 STANDING HIP SEAT: Off

ADDUCTION LEG LIFT: Off
START: Stand facing side. Foot ACCESSORIES:
harness/cuff on inside ankle, outside Foot harness/
foot on base. Grip handle at top of seat. Ankle cuff
MOTION: Pull inside leg across MOVABLE PULLEY
supporting leg, toes facing front. Pause POSITIONS
at end of motion. Return to starting
position.
TIPS:Pull working leg in front of
supporting leg. Maintain upright body
position. Do not tip body as leg pulls
across. Contract abdominals to stabilize
MUSCLE GROUPS EXERCISED: Hip adductors back. Perform on both sides.
LEVEL OF DIFFICULTY: Beginner

18 LYING HIP SEAT: Off

EXTENSION LEG LIFT: Off
START: Lie on back facing away, ACCESSORIES:
shoulders on base. Foot harnesses/ Foot harness/
cuffs on ankles. Grip base of frame. Ankle cuff
Lift one leg perpendicular to floor.
MOVABLE PULLEY
MOTION: Lower leg straight down to floor. POSITIONS
Pause at end of motion. Slowly raise to
starting position.
TIPS:Keep leg straight while lifting
and lowering. Do not allow leg to open
to the side. Keep knee in line with
shoulder throughout exercise. Do not
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings excessively arch back off floor. Contract
LEVEL OF DIFFICULTY: Beginner abdominals to stabilize back. Perform
on both sides.
 LEGS
BIO FORCETM EXERCISES

19 LYING HIP SEAT: Off

ABDUCTION/ LEG LIFT: Off
ADDUCTION
ACCESSORIES:
START: Lie on back facing away, Foot harness/
shoulders on base. Foot harnesses/ Ankle cuff
cuffs on ankles. Grip base of frame.
MOVABLE PULLEY
Lift legs 6 inches off floor. POSITIONS
MOTION:Open both legs to the side.
Pause at end of motion. Close legs
back to starting position.
TIPS: Keep both legs straight and lifted
off floor while opening and closing.
Do not excessively arch back off floor.
MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors, Contract abdominals to stabilize back.
abdominals Modify by lowering one leg to floor and
LEVEL OF DIFFICULTY: Intermediate/Advanced performing on one side.

20 LYING SINGLE LEG SEAT: Off

ABDUCTION/ LEG LIFT: Off
ADDUCTION ACCESSORIES:
START: Lie on back facing away, Foot harness/
shoulders on base. Foot harnesses/ Ankle cuff
cuffs on ankles. Grip base of frame.
MOVABLE PULLEY
Lift legs 6 inches off floor. POSITIONS
MOTION: Open one leg to the side. Pause
at end of motion. Close leg back to
starting position.
TIPS:Keep non-moving leg straight
and lifted off floor while opening and
closing other leg. Do not excessively
MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors, arch back off floor. Contract abdominals
abdominals to stabilize back. Modify by lowering
LEVEL OF DIFFICULTY: Advanced non-moving leg to floor. Perform on
both sides.

21 LYING DOUBLE SEAT: Off

MUSCLE GROUPS EXERCISED: Gluteals,
hamstrings, abdominals
LEVEL OF DIFFICULTY: Intermediate/Advanced
LEG PRESS LEG LIFT: Off
START: Lie on back facing away, ACCESSORIES:
shoulders on base. Foot harnesses/ Foot harness/
cuffs on ankles. Grip base of frame. Ankle cuff
Bend hips and knees.
MOVABLE PULLEY
MOTION: Extend hips and knees until POSITIONS
legs are straight. Pause at end of
motion. Return to starting position.
TIPS:Keep knees in line with shoulders
throughout exercise. Do not excessively
arch back off floor as legs extend.
Contract abdominals to stabilize back.
quadriceps,
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BIO FORCETM EXERCISES

22 LYING SINGLE SEAT: Off

LEG PRESS LEG LIFT: Off
START: Lie on back facing away, ACCESSORIES:
shoulders on base. Foot harnesses/ Foot harness/
cuffs on ankles. Grip base of frame. Ankle cuff
Bend hip and knee of one leg.
MOVABLE PULLEY
MOTION: Extend hip and knee until leg POSITIONS
is straight. Pause at end of motion.
Return to starting position.
TIPS:Keep knee in line with shoulder
throughout exercise. Do not excessively
arch back off floor as leg extends.
Contract abdominals to stabilize back.
MUSCLE GROUPS EXERCISED: Gluteals, quadriceps, Perform on both sides.
hamstrings, abdominals
LEVEL OF DIFFICULTY: Beginner

23 SCISSOR KICKS SEAT: Off

START: Lie on back facing away, LEG LIFT: Off
shoulders on base. Foot harnesses/ ACCESSORIES:
cuffs on ankles. Grip base of frame. Foot harness/
Lift one leg perpendicular to floor. Ankle cuff
MOTION: Lower leg straight down to floor. MOVABLE PULLEY
Simultaneously lift other leg. Continue POSITIONS
alternating legs in “scissor” motion.
TIPS: Keep legs straight while lifting
and lowering. Do not allow legs to open
to the side. Keep knees in line with
shoulders throughout exercise. Do not
excessively arch back off floor. Contract
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings abdominals to stabilize back.
LEVEL OF DIFFICULTY: Beginner

24 FLUTTER KICKS SEAT: Off

START: Lie on back facing away, LEG LIFT: Off
shoulders on base. Foot harnesses/ ACCESSORIES:
cuffs on ankles. Grip base of frame. Foot harness/
Lift one leg 12 inches off floor. Ankle cuff
MOTION: Lower leg straight down to floor. MOVABLE PULLEY
Simultaneously lift other leg 12 inches POSITIONS
off floor. Continue alternating legs in
small “flutter” motion.
TIPS:Keep legs straight while lifting
and lowering. Do not allow legs to open
to the side. Keep knees in line with
shoulders throughout exercise. Do not
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, excessively arch back off floor. Contract
abdominals abdominals to stabilize back.
LEVEL OF DIFFICULTY: Intermediate
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BIO FORCETM EXERCISES

25 LYING HIP ROTATION SEAT: Off

START: Lie on back facing away, LEG LIFT: Off
shoulders on base. Foot harnesses/ ACCESSORIES:
cuffs on ankles. Grip base of frame. Foot harness/
Lift legs 6 inches off floor. Ankle cuff
MUSCLE GROUPS
EXERCISED: MOTION: Open both legs to the side. MOVABLE PULLEY
Continue in upward circular motion until POSITIONS
Gluteals,
legs are over hips. Lower to starting
hamstrings,
position. Reverse direction of motion.
hip adductors,
hip flexors, TIPS: Keep legs straight while moving
abdominals in circular pattern. Do not excessively
LEVEL OF
arch back off floor. Contract abdominals
DIFFICULTY: to stabilize back. Perform in both
directions.
Intermediate/
Advanced

26 SINGLE LEG SEAT: Off

LYING HIP ROTATION LEG LIFT: Off
START: Lie on back facing away, ACCESSORIES:
shoulders on base. Foot harnesses/ Foot harness/
cuffs on ankles. Grip base of frame. Ankle cuff
MUSCLE GROUPS Lift legs 6 inches off floor.
EXERCISED: MOVABLE PULLEY
MOTION: Open one leg to the side. POSITIONS
Gluteals,
Continue in upward circular motion
hamstrings,
until leg is over hip. Lower to starting
hip adductors,
position. Reverse direction of motion.
hip flexors,
abdominals TIPS:Keep leg straight while moving in
circular pattern. Do not excessively
LEVEL OF
DIFFICULTY:
arch back off floor. Contract abdominals
to stabilize back. Perform in both
Advanced directions. Perform on both sides.

27 SEATED SINGLE SEAT: On/Bottom

LEG PRESS Position

START:Sit facing away. Foot harness/cuff LEG LIFT: Off
on one ankle, other foot on floor. Bend ACCESSORIES: Foot
knee and lift foot to seat height. Grip harness/Ankle cuff
handles next to seat.
MOVABLE PULLEY
MOTION: Extend knee until leg is straight POSITIONS
and parallel to floor. Pause at end of
movement. Bend knee to starting
position.
TIPS:Sit up straight with abdominals
contracted. Keep knees and toes
pointing upward. Press leg forward.
MUSCLE GROUPS EXERCISED: Gluteals, quadriceps, Do not allow leg to open to the side.
hamstrings Perform on both sides.
LEVEL OF DIFFICULTY: Beginner
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BIO FORCETM EXERCISES

28 SEATED SINGLE LEG SEAT: On/Bottom

ABDUCTION Position
START: Sit facing side. Foot harness/cuff LEG LIFT: Off
on outside ankle, other foot on floor. Lift ACCESSORIES: Foot
leg parallel to floor. Grip top of seat. harness/Ankle cuff
MOTION: Open leg to the side, toes MOVABLE PULLEY
facing up. Pause at end of motion. POSITIONS
Return to starting position.
TIPS:Sit up straight with abdominals
contracted. Do not bend lower back.
Keep knees and toes pointing upward
as leg abducts. Perform on both sides.
MUSCLE GROUPS EXERCISED: Hip abductors
LEVEL OF DIFFICULTY: Intermediate/Advanced

29 SEATED SINGLE LEG SEAT: On/Bottom

ADDUCTION Position
START: Sit facing away. Foot harness/cuff LEG LIFT: Off
on one ankle, other foot on floor. Grip ACCESSORIES: Foot
handles next to seat. Open leg to the harness/Ankle cuff
side, parallel with floor.
MOVABLE PULLEY
MOTION: Pull leg into midline of body. POSITIONS
Pause at end of motion. Open leg to
starting position.
TIPS:Sit up straight with abdominals
contracted. Do not bend lower back.
Keep knees and toes pointing upward
as leg adducts. Perform on both sides.
MUSCLE GROUPS EXERCISED: Hip adductors
LEVEL OF DIFFICULTY: Intermediate/Advanced

30 SEATED ANKLE SEAT: On/Top

EVERSION Position
START: Sit facing side. Foot harness/cuff LEG LIFT: On
on outside ankle, other foot on floor. ACCESSORIES: Foot
Grip edge of seat. Lift leg off floor and harness/Ankle cuff
rotate ankle so toes face inward.
MOVABLE PULLEY
MOTION:Rotate ankle until toes face POSITIONS
outward. Pause at end of motion. Rotate
ankle back to starting position.
TIPS: Sit up straight with abdominals
contracted. Do not bend lower back.
Keep rotating foot about 6 inches off
floor. Perform on both sides.
MUSCLE GROUPS EXERCISED: Ankle everters
LEVEL OF DIFFICULTY: Beginner
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BIO FORCETM EXERCISES

31 SEATED ANKLE SEAT: On/Top

INVERSION Position
START: Sit facing side. Foot harness/cuff LEG LIFT: On
on inside ankle, other foot on floor. Grip ACCESSORIES: Foot
edge of seat. Lift leg off floor and rotate harness/Ankle cuff
ankle so toes face outward. MOVABLE PULLEY
MOTION: Rotate ankle until toes face POSITIONS

inward. Pause at end of motion. Rotate

ankle back to starting position.
TIPS: Sit up straight with abdominals
contracted. Do not bend lower back.
Keep rotating foot about 6 inches off
floor. Perform on both sides
MUSCLE GROUPS EXERCISED: Ankle inverters
LEVEL OF DIFFICULTY: Beginner
 CHEST & BACK
BIO FORCETM EXERCISES

32 SEATED CHEST PRESS SEAT: On/Top

Position
START: Sit facing away. Grip handles
with palms down. Elbows bent 90 LEG LIFT: On
degrees at shoulder level. Cables ACCESSORIES:
under arms. Handles
MOTION: Extend elbows and press MOVABLE PULLEY
arms straight forward. Pause at end POSITIONS
of motion. Bend elbows back to
starting position.
TIPS:Press arms forward in arcing
motion. Keep elbows in line with
shoulders and wrists straight. Maintain
upright posture in seated position.
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, Contract abdominals to stabilize back.
anterior deltoids
LEVEL OF DIFFICULTY: Beginner

33 SINGLE ARM SEAT: On/Top

SEATED CHEST PRESS Position

START:Sit facing away. Grip one LEG LIFT: On
handle with palm down. Elbow bent ACCESSORIES:
90 degrees at shoulder level. Cable Handles
under arm.
MOVABLE PULLEY
MOTION: Extend elbow and press POSITIONS
arm straight forward. Pause at end
of motion. Bend elbow back to
starting position.
TIPS:Press arm forward in arcing
motion. Keep elbow in line with shoul-
der and wrist straight. Avoid rotating
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, torso while pressing. Maintain upright
anterior deltoids posture in seated position. Contract
LEVEL OF DIFFICULTY: Intermediate/Advanced abdominals to stabilize back. Perform
on both sides.

34 INCLINE CHEST PRESS SEAT: On/Top

Position
START: Sit facing away. Grip handles
with palms down. Elbows bent 90 LEG LIFT: On
degrees at shoulder level. Cables ACCESSORIES:
over arms. Handles
MOTION: Extend elbows and press MOVABLE PULLEY
arms to upward angle. Pause at end POSITIONS
of motion. Bend elbows back to
starting position.
TIPS:Press arms forward and upward in
arcing motion. Handles to head height
at end of motion. Keep wrists straight.
Maintain upright posture in seated
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, position. Contract abdominals to
anterior deltoids stabilize back.
LEVEL OF DIFFICULTY: Intermediate
 CHEST & BACK
BIO FORCETM EXERCISES

35 SINGLE ARM SEAT: On/Top

INCLINE CHEST PRESS Position
START: Sit facing away. Grip one LEG LIFT: On
handle with palm down. Elbow bent ACCESSORIES:
90 degrees at shoulder level. Cable Handles
over arm.
MOVABLE PULLEY
MOTION:Extend elbow and press arm to POSITIONS
upward angle. Pause at end of motion.
Bend elbow back to starting position.
TIPS:Press arm forward and upward in
arcing motion. Handle to head height at
end of motion. Avoid rotating torso while
pressing. Maintain upright posture in
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, seated position. Contract abdominals to
anterior deltoids stabilize back. Perform on both sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced

36 CHEST FLYE SEAT: On/Top

Position
START: Sit facing away. Grip handles
with arms open to sides. Palms facing LEG LIFT: On
front. ACCESSORIES:

MOTION: Close arms in front of chest. Handles

Pause at end of motion. Open arms to MOVABLE PULLEY
starting position. POSITIONS

TIPS:Keep arms almost straight through-

out exercise. Do not bend elbows at
end of motion. Elbows and wrists in line
with shoulders. Maintain upright posture
in seated position. Contract abdominals
to stabilize back.
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY: Beginner

37 SINGLE ARM SEAT: On/Top

CHEST FLYE Position

START:Sit facing away. Grip one LEG LIFT: On
handle with arm open to side. Palm ACCESSORIES:
facing front. Handles
MOTION: Close arm in front of chest. MOVABLE PULLEY
Handle to midline of chest. Pause at POSITIONS
end of motion. Open arm to starting
position.
TIPS:Keep arm almost straight through-
out exercise. Do not bend elbow at end
of motion. Avoid rotating torso while
pressing. Maintain upright posture in
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids seated position. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate/Advanced stabilize back. Perform on both sides.
 CHEST & BACK
BIO FORCETM EXERCISES

38 INCLINE CHEST FLYE SEAT: On/Top

Position
START: Sit facing away. Grip handles with
arms open to sides. Palms facing front. LEG LIFT: On
MOTION:Close and angle arms upward ACCESSORIES:
to head height. Pause at end of motion. Handles
Open and lower arms to starting position. MOVABLE PULLEY
POSITIONS
TIPS:Keep arms almost straight through-
out exercise. Do not bend elbows at
end of motion. Elbows and wrists in line
with shoulders. Maintain upright posture
in seated position. Contract abdominals
to stabilize back.
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY: Intermediate

39 SINGLE ARM INCLINE SEAT: On/Top

CHEST FLYE Position

START:Sit facing away. Grip one LEG LIFT: On
handle with arm open to side. Palm ACCESSORIES:
facing front. Handles
MOTION:Close and angle arm upward MOVABLE PULLEY
to head height. Handle to midline of POSITIONS
forehead. Pause at end of motion.
Open to starting position.
TIPS:Keep arm almost straight through-
out exercise. Do not bend elbow at end
of motion. Avoid rotating torso while
pressing. Maintain upright posture in
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids seated position. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate/Advanced stabilize back. Perform on both sides.

40 DECLINE CHEST SEAT: On/Top

PRESS Position
START: Sit facing away with hips forward LEG LIFT: On
on seat, shoulders touching backrest. ACCESSORIES:
Grip handles with cables under arms. Handles
Elbows bent 90 degrees at shoulder
MOVABLE PULLEY
level. POSITIONS
MOTION: Extend elbows and press arms
forward and downward. Pause at end of
motion. Bend elbows back to starting
position.
TIPS:Press arms downward to hip level.
Keep elbows in line with shoulders and
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, wrists straight. Maintain straight spine
anterior deltoids position while leaning back. Do not
LEVEL OF DIFFICULTY: Intermediate round lower back. Contract abdominals
to stabilize back.
 CHEST & BACK
BIO FORCETM EXERCISES

41 CLOSED GRIP SEAT: On/Top

CHEST PRESS Position
START: Sit facing away. Grip handles LEG LIFT: On
with palms facing in. Elbows bent 90 ACCESSORIES:
degrees at waist level. Cables under Handles
arms.
MOVABLE PULLEY
MOTION: Extend elbows and press arms POSITIONS
straight forward. Pause at end of
motion. Bend elbows back to starting
position.
TIPS:Press arms forward in arcing
motion. Keep elbows in line with shoul-
ders and wrists straight. Maintain
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, upright posture in seated position.
anterior deltoids Contract abdominals to stabilize back.
LEVEL OF DIFFICULTY: Beginner

42 LAT BAR PULL DOWN SEAT: On/Top

Position
START: Sit facing frame. Grip lat bar
toward outside of handles, palms facing LEG LIFT: On
forward. Lean back slightly. ACCESSORIES: Lat

MOTION: Bend elbows and pull bar down Bar/Lat Tower Pos.
to chest. Pause at bottom of motion. MOVABLE PULLEY
Extend elbows and raise to starting POSITIONS

position.
TIPS: Holdleaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning back. Do not round lower back.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Latissimus, biceps
LEVEL OF DIFFICULTY: Beginner

43 LAT BAR FRONT SEAT: On/Top

PULL DOWN Position

START: Sit facing away. Feet on base. LEG LIFT: On
Grip lat bar toward outside of handles, ACCESSORIES: Lat
palms facing forward. Bar/Lat Tower Pos.
MOTION: Bend elbows and pull bar down MOVABLE PULLEY
to chest. Pause at bottom of motion. POSITIONS
Extend elbows and raise to starting
position.
TIPS:Maintain upright posture through-
out exercise. Do not round lower back.
Keep shoulders pulled down away from
ears. Contract abdominals to stabilize
MUSCLE GROUPS EXERCISED: Latissimus, biceps torso.
LEVEL OF DIFFICULTY: Beginner
 CHEST & BACK
BIO FORCETM EXERCISES

44 SINGLE ARM SEAT: On/Bottom

OVERHAND Position
PULL DOWN LEG LIFT: On
START: Sit facing frame. Grip one ACCESSORIES:
handle with palms facing forward. Handles/Lat Tower
Lean back slightly. MOVABLE PULLEY
MOTION: Bend elbow and pull handle POSITIONS

down to chest. Pause at bottom of

motion. Extend elbow and raise to
starting position.
TIPS:Hold leaning position throughout
exercise. Do not move torso forward or
back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Latissimus, biceps
leaning. Do not tip or rotate to one side.
LEVEL OF DIFFICULTY: Intermediate/Advanced Contract abdominals to stabilize torso.
Perform on both sides.

45 REVERSE GRIP SEAT: On/Bottom

PULL DOWN Position

START: Sit facing frame. Lean back LEG LIFT: On
slightly. Grip handles in underhand ACCESSORIES:
position. Handles/Lat Tower
MOTION: Bend elbows and pull handles MOVABLE PULLEY
down to chest. Pause at bottom of POSITIONS

motion. Extend elbows and raise to

starting position.
TIPS:Hold leaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning. Do not round lower back.
MUSCLE GROUPS EXERCISED: Latissimus, biceps
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

46 SINGLE ARM REVERSE SEAT: On/Bottom

GRIP PULL DOWN Position

START: Sit facing frame. Lean back LEG LIFT: On
slightly. Grip one handle in underhand ACCESSORIES:
position. Handles/Lat Tower
MOTION: Bend elbow and pull handle MOVABLE PULLEY
down to chest. Pause at bottom of POSITIONS
motion. Extend elbow and raise to
starting position.
TIPS:Hold leaning position throughout
exercise. Do not move torso forward or
back. Maintain straight spine while
leaning. Do not tip or rotate to one side.
MUSCLE GROUPS EXERCISED: Latissimus, biceps Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Intermediate/Advanced Perform on both sides.
 CHEST & BACK
BIO FORCETM EXERCISES

47 NEUTRAL GRIP SEAT: On/Bottom

PULL DOWN Position

START: Sit facing frame. Lean back LEG LIFT: On
slightly. Grip handles in neutral position ACCESSORIES:
with palms facing in. Handles/Lat Tower
MOTION: Bend elbows and pull handles MOVABLE PULLEY
down to chest. Pause at bottom of POSITIONS

motion. Extend elbows and raise to

starting position.
TIPS:Hold leaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning. Do not round lower back.
MUSCLE GROUPS EXERCISED: Latissimus, biceps
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

48 SINGLE ARM SEAT: On/Bottom

NEUTRAL GRIP Position

PULL DOWN LEG LIFT: On
START: Sit facing frame. Lean back ACCESSORIES:
slightly. Grip one handle in neutral Handles/Lat Tower
position with palm facing in. MOVABLE PULLEY
MOTION: Bend elbow and pull handle POSITIONS

down to chest. Pause at bottom of

motion. Extend elbow and raise to
starting position.
TIPS: Holdleaning position throughout
exercise. Do not move torso forward or
back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Latissimus, biceps
leaning. Do not tip or rotate to one side.
LEVEL OF DIFFICULTY: Intermediate/Advanced Contract abdominals to stabilize torso.
Perform on both sides.

49 SEATED PULL OVER SEAT: On/Bottom

Position
START: Sit facing away. Feet on base.
Grip handles with palms facing forward. LEG LIFT: On
MOTION: Pull arms forward and down ACCESSORIES:

until handles are at waist level. Pause Handles/Lat Tower

at end of motion. Raise arms back to MOVABLE PULLEY
starting position. POSITIONS

TIPS: Keep arms straight throughout

exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep shoul-
ders pulled down away from ears.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid
LEVEL OF DIFFICULTY: Beginner
 CHEST & BACK
BIO FORCETM EXERCISES

50 SINGLE ARM SEAT: On/Bottom

SEATED PULL OVER Position

START:Sit facing away. Feet on base. LEG LIFT: On
Grip one handle with palm facing ACCESSORIES:
forward. Handles/Lat Tower
MOTION: Pull arm forward and down MOVABLE PULLEY
until handle is at waist level. Pause at POSITIONS

end of motion. Raise arm back to

starting position.
TIPS: Keep arm straight throughout
exercise. Do not bend elbow while
pulling down. Maintain upright posture.
Do not tip or rotate torso. Contract
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid
abdominals to stabilize torso. Perform
LEVEL OF DIFFICULTY: Intermediate/Advanced on both sides.

51 STRAIGHT ARM SEAT: On/Bottom

LATERAL PULL DOWN Position

START:Sit facing away. Feet on base. LEG LIFT: On
Grip handles with palms facing ACCESSORIES:
outward. Handles/Lat Tower
MOTION: Pullarms down laterally until MOVABLE PULLEY
handles are at waist level. Pause at end POSITIONS

of motion. Raise arms back to starting

position.
TIPS: Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep
MUSCLE GROUPS EXERCISED: Latissimus
shoulders pulled down away from ears.
LEVEL OF DIFFICULTY: Beginner Contract abdominals to stabilize torso.

52 SINGLE STRAIGHT ARM SEAT: On/Bottom

LATERAL PULL DOWN Position

START:Sit facing away. Feet on base. LEG LIFT: On
Grip one handle with palm facing ACCESSORIES:
outward. Handles/Lat Tower
MOTION: Pull arm down laterally until MOVABLE PULLEY
handle is at waist level. Pause at end POSITIONS
of motion. Raise arm back to starting
position.
TIPS: Keep arm straight throughout
exercise. Do not bend elbow while
pulling down. Maintain upright posture.
Do not tip or rotate torso. Contract
MUSCLE GROUPS EXERCISED: Latissimus abdominals to stabilize torso. Perform
LEVEL OF DIFFICULTY: Intermediate/Advanced on both sides.
 CHEST & BACK
BIO FORCETM EXERCISES

53 STANDING ROW - SEAT: On/Bottom

NEUTRAL POSITION Position

START:Stand facing frame. Rest legs LEG LIFT: On
against pads. Bend knees slightly. Grip ACCESSORIES:
handles with thumbs facing up. Handles
MOTION: Bend elbows and pull handles MOVABLE PULLEY
toward waist. Pause at end of motion. POSITIONS

Extend elbows and return to starting

position.
TIPS: Keep elbows close to sides while
pulling. Squeeze shoulder blades
together. Maintain upright posture. Do
not lean forward or back. Contract
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
abdominals to stabilize back.
posterior deltoids
LEVEL OF DIFFICULTY: Beginner

54 SINGLE ARM SEAT: On/Bottom

STANDING ROW - Position

NEUTRAL POSITION LEG LIFT: On
START: Stand facing frame. Rest legs ACCESSORIES:
against pads. Bend knees slightly. Grip Handles
one handle with thumb facing up. MOVABLE PULLEY
MOTION: Bend elbow and pull handle POSITIONS

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
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
level. Do not rotate side while pulling.
posterior deltoids
Contract abdominals to stabilize back.
LEVEL OF DIFFICULTY: Intermediate/Advanced Perform on both sides.

55 STANDING ROW - SEAT: On/Bottom

OVERHAND Position
POSITION LEG LIFT: On
START:Stand facing frame. Rest legs ACCESSORIES:
against pads. Bend knees slightly. Grip Handles
handles with thumbs facing inward.
MOVABLE PULLEY
MOTION: Bend elbows and pull handles POSITIONS
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
together. Maintain upright posture. Do
MUSCLE GROUPS EXERCISED: Latissimus, biceps, not lean forward or back. Contract
posterior deltoids abdominals to stabilize back.
LEVEL OF DIFFICULTY: Beginner
 CHEST & BACK
BIO FORCETM EXERCISES

56 SINGLE ARM SEAT: On/Bottom

STANDING ROW - Position

OVERHAND POSITION LEG LIFT: On
START: Stand facing frame. Rest legs ACCESSORIES:
against pads. Bend knees slightly. Grip Handles
one handle with thumb facing inward. MOVABLE PULLEY
MOTION: Bend elbow and pull handle POSITIONS

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
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
level. Do not rotate side while pulling.
posterior deltoids
Contract abdominals to stabilize back.
LEVEL OF DIFFICULTY: Intermediate/Advanced Perform on both sides.

57 STANDING ROW - SEAT: On/Bottom

UNDERHAND Position
POSITION LEG LIFT: On
START: Stand facing frame. Rest legs ACCESSORIES:
against pads. Bend knees slightly. Grip Handles
handles with thumbs facing outward. MOVABLE PULLEY
MOTION: Bend elbows and pull handles POSITIONS

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
together. Maintain upright posture. Do
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
not lean forward or back. Contract
posterior deltoids
abdominals to stabilize back.
LEVEL OF DIFFICULTY: Beginner

58 SINGLE ARM SEAT: On/Bottom

STANDING ROW - Position
UNDERHAND LEG LIFT: On
POSITION
ACCESSORIES:
START: Stand facing frame. Rest legs Handles
against pads. Bend knees slightly. Grip
MOVABLE PULLEY
one handle with thumb facing outward. POSITIONS
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
MUSCLE GROUPS EXERCISED: Latissimus, biceps, lean forward or back. Keep shoulders
posterior deltoids level. Do not rotate side while pulling.
LEVEL OF DIFFICULTY: Intermediate/Advanced Contract abdominals to stabilize back.
Perform on both sides.
 CHEST & BACK
BIO FORCETM EXERCISES

59 STANDING STRAIGHT SEAT: Off

ARM PULL DOWN LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Grip lat bar in Lat Bar/Lat Tower
wide grip with palms facing down. Position
MOTION: Pull arms straight down toward MOVABLE PULLEY
hips. Pause at end of motion. Raise POSITIONS

arms back to starting position.

TIPS: Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not lean forward or back. Contract
abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid
LEVEL OF DIFFICULTY: Intermediate
 SHOULDERS
BIO FORCETM EXERCISES

60 SEATED SHOULDER SEAT: On/Top

PRESS Position
START: Sit facing away. Grip handles LEG LIFT: On
with thumbs facing in. Elbows bent ACCESSORIES:
90 degrees at shoulder level. Handles
MOTION:Extend elbows and press MOVABLE PULLEY
arms overhead. Pause at top of motion. POSITIONS

Bend elbows back to starting position.

TIPS: Pressarms up in arcing motion
until hands almost touch. Keep elbows
and wrists in line with shoulders. Do
not lower elbows below shoulder line.
Maintain straight wrists. Contract
MUSCLE GROUPS EXERCISED: Deltoids
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

61 SINGLE ARM SEAT: On/Top

SHOULDER PRESS Position

START: Sit facing away. Grip one handle LEG LIFT: On
with thumb facing in. Elbow bent 90 ACCESSORIES:
degrees at shoulder level. Handles
MOTION:Extend elbow and press arm MOVABLE PULLEY
overhead. Pause at top of motion. POSITIONS

Bend elbow back to starting position.

TIPS:Press arm up in arcing motion to
midline over head. Keep elbow and
wrist in line with shoulder. Do not lower
elbow below shoulder line. Maintain
straight wrist. Contract abdominals to
MUSCLE GROUPS EXERCISED: Deltoids
stabilize torso. Perform on both sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced

62 SHOULDER SHRUGS SEAT: Off

START: Stand facing frame. Feet hip LEG LIFT: Off
width apart on base. Grip lat bar in ACCESSORIES: Lat
front of thighs with thumbs facing in. Bar/Front Position
MOTION:Shrug shoulders up with straight
arms. Pause at top of motion. Lower MOVABLE PULLEY
shoulders to starting position. POSITIONS

TIPS:Maintain upright posture

throughout exercise. Contract triceps
muscles to stabilize arm. Do not bend
elbows while shrugging. Contract
abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Trapezius
LEVEL OF DIFFICULTY: Beginner
 SHOULDERS
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63 UPRIGHT ROW SEAT: Off

START: Stand facing frame. Feet hip LEG LIFT: Off
width apart on base. Grip lat bar in ACCESSORIES: Lat
front of thighs with thumbs facing in. Bar/Front Position
MOTION: Bend elbows and pull bar up
to chest level. Pause at top of motion. MOVABLE PULLEY
Lower bar to starting position. POSITIONS

TIPS: Maintain upright posture through-

out exercise. Do not lean back while
lifting bar. Lift elbows to shoulder height
or slightly higher. Keep wrists straight.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Trapezius, deltoids
LEVEL OF DIFFICULTY: Intermediate/Advanced

64 STANDING FRONT SEAT: Off

RAISE LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles Handles
with arms at sides, thumbs facing in.
MOTION: Raise arms in front of body. MOVABLE PULLEY
Pause at top of motion. Lower arms POSITIONS

to starting position.
TIPS:Raise arms to nose level. Keep
elbows almost straight. Maintain upright
posture throughout exercise. Do not
lean or tilt backward. Keep wrists
straight while raising arms. Contract
MUSCLE GROUPS EXERCISED: Anterior deltoids
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

65 SINGLE ARM SEAT: Off

STANDING FRONT LEG LIFT: Off
RAISE ACCESSORIES:
START: Stand facing away. Feet hip Handles
width apart on base. Grip one handle
with arm at side, thumb facing in.
MOVABLE PULLEY
MOTION: Raise arm in front of body. POSITIONS
Pause at top of motion. Lower arm to
starting position.
TIPS:Raise arm to nose level. Keep
elbow almost straight. Maintain upright
posture throughout exercise. Do not
lean or tilt backward. Keep wrist
MUSCLE GROUPS EXERCISED: Anterior deltoids straight while raising arm. Contract
LEVEL OF DIFFICULTY: Intermediate/Advanced abdominals to stabilize torso. Perform
on both sides.
 SHOULDERS
BIO FORCETM EXERCISES

66 STANDING LATERAL SEAT: Off

RAISE LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles with Handles
arms at sides, thumbs facing front.
MOTION: Raise arms laterally. Pause at MOVABLE PULLEY
top of motion. Lower arms to starting POSITIONS

position.
TIPS: Raise arms to shoulder level or
slightly higher. Keep elbows almost
straight. Maintain upright posture
throughout exercise. Do not lean or tilt
backward. Keep wrists straight while
MUSCLE GROUPS EXERCISED: Medial deltoids
raising arms. Contract abdominals to
LEVEL OF DIFFICULTY: Beginner stabilize torso.

67 SINGLE ARM SEAT: Off

STANDING LATERAL LEG LIFT: Off
RAISE ACCESSORIES:
START: Stand facing away. Feet hip Handles
width apart on base. Grip one handle
with arm at side, thumb facing front. MOVABLE PULLEY
MOTION: Raise arm laterally. Pause at POSITIONS

top of motion. Lower arm to starting

position.
TIPS: Raise arm to shoulder level or
slightly higher. Keep elbow almost
straight. Maintain upright posture
throughout exercise. Do not lean or tilt
MUSCLE GROUPS EXERCISED: Medial deltoids
backward. Keep wrist straight while
LEVEL OF DIFFICULTY: Intermediate/Advanced raising arm. Contract abdominals to
stabilize torso. Perform on both sides.

68 STANDING REAR SEAT: Off

DELTOID ROWS LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Grip handles in Handles
front of body with palms facing down.
MOTION:Bend elbows and pull up and MOVABLE PULLEY
back. Pause at top of motion. Straighten POSITIONS
elbows and return to starting position.
TIPS: Pull elbows slightly behind shoul-
der line. Keep elbows lifted and bent at
a 90 degree angle. Do not lift wrists
higher than elbows or shoulders.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Posterior deltoids
LEVEL OF DIFFICULTY: Beginner
 SHOULDERS
BIO FORCETM EXERCISES

69 SINGLE ARM SEAT: Off

STANDING REAR LEG LIFT: Off
DELTOID ROWS ACCESSORIES:
START: Stand facing frame. Feet hip Handles
width apart on base. Grip one handle
in front of body with palm facing down. MOVABLE PULLEY
MOTION:Bend elbow and pull up and POSITIONS

back. Pause at top of motion. Straighten

elbow and return to starting position.
TIPS: Pull elbow slightly behind shoulder
line. Keep elbow lifted and bent at a
90 degree angle. Do not lift wrist higher
than elbow or shoulder. Contract
MUSCLE GROUPS EXERCISED: Posterior deltoids
abdominals to stabilize torso. Perform
LEVEL OF DIFFICULTY: Intermediate/Advanced on both sides.

70 REAR CABLE SEAT: Off

CROSSOVER LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Cross cables Handles
and grip handles at waist level.
MOTION: Open arms to sides. Pause at MOVABLE PULLEY
end of motion. Close arms and return POSITIONS

to starting position.
TIPS:Open arms until elbows are in
line with shoulders. Keep arms almost
straight throughout motion. Align wrists
with elbows. Maintain upright posture
throughout exercise. Contract
MUSCLE GROUPS EXERCISED: Posterior deltoids
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

71 SEATED FRONT RAISE SEAT: On/Top

Position
START: Sit facing away. Grip handles
with arms at sides, thumbs facing in. LEG LIFT: On
MOTION: Raise arms in front of body. ACCESSORIES:

Pause at top of motion. Lower arms Handles

to starting position. MOVABLE PULLEY
POSITIONS
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.
MUSCLE GROUPS EXERCISED: Anterior deltoids
LEVEL OF DIFFICULTY: Beginner
 SHOULDERS
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72 SINGLE ARM SEATED SEAT: On/Top

FRONT RAISE Position

START: Sit facing away. Grip one handle LEG LIFT: On
with arm at side, thumb facing in. ACCESSORIES:

MOTION: Raise arm in front of body. Handles

Pause at top of motion. Lower arm MOVABLE PULLEY
to starting position. POSITIONS

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
MUSCLE GROUPS EXERCISED: Anterior deltoids
sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced

73 SEATED LATERAL RAISE SEAT: On/Top

Position
START: Sit facing away. Grip handles
with arms at sides, thumbs facing LEG LIFT: On
forward. ACCESSORIES:

MOTION: Raise arms laterally. Pause at Handles

top of motion. Lower arms to starting MOVABLE PULLEY
position. POSITIONS

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.
MUSCLE GROUPS EXERCISED: Medial deltoids
LEVEL OF DIFFICULTY: Beginner

74 SINGLE ARM SEATED SEAT: On/Top

LATERAL RAISE Position

START: Sit facing away. Grip one handle LEG LIFT: On
with arm at side, thumb facing forward. ACCESSORIES:

MOTION: Raise arm laterally. Pause at Handles

top of motion. Lower arm to starting MOVABLE PULLEY
position. POSITIONS

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
MUSCLE GROUPS EXERCISED: Medial deltoids sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced
 SHOULDERS
BIO FORCETM EXERCISES

75 ROTATOR CUFF - LOW SEAT: Off

EXTERNAL ROTATION LEG LIFT: Off
START: Stand facing side. Bend outside ACCESSORIES:
elbow 90 degrees and grip handle in Handles
front of waist. Grip back of seat with
inside hand. MOVABLE PULLEY
MOTION: Externally rotate arm to outside. POSITIONS

Pause at end of motion. Return to

starting position.
TIPS: Keep elbow against body while
rotating shoulder. Avoid lifting upper
arm away from torso. Keep shoulders
square. Do not rotate torso to one side.
MUSCLE GROUPS EXERCISED: External shoulder rotators
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner Perform on both sides.

76 ROTATOR CUFF - SEAT: Off

INTERNAL ROTATION LEG LIFT: Off
START: Stand facing side. Bend inside ACCESSORIES:
elbow 90 degrees and grip handle Handles
in front of waist. Place outside hand
on hip. MOVABLE PULLEY
MOTION: Internally rotate arm across POSITIONS

body. Pause at end of motion. Return

to starting position.
TIPS: Keep elbow against body while
rotating shoulder. Avoid pulling upper
arm across torso. Keep shoulders
square. Do not rotate torso to one side.
MUSCLE GROUPS EXERCISED: Internal shoulder rotators
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner Perform on both sides.

77 ROTATOR CUFF - HIGH SEAT: Off

EXTERNAL ROTATION LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Bend one elbow Handles
90 degrees at shoulder. Grip handle
with palm facing down.
MOVABLE PULLEY
MOTION: Externally rotate shoulder, POSITIONS
pulling hand above elbow. Pause at top
of motion. Return to starting position.
TIPS:Hold elbow at shoulder height
while rotating. Keep wrist straight. Do
not pull arm back or rotate torso.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: External shoulder rotators Perform on both sides.
LEVEL OF DIFFICULTY: Intermediate
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78 STRAIGHT ARM SEAT: Off

PULL-BACK LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Grip handles in Handles
front of body with thumbs facing up.
MOTION: Pull arms straight back behind MOVABLE PULLEY
body. Pause at end of motion. Return POSITIONS

MUSCLE GROUPS EXERCISED: Posterior
LEVEL OF DIFFICULTY: Beginner
to starting position.
TIPS: Keep elbows straight. Maintain
upright posture throughout exercise.
Do not lean or tilt forward. Keep wrists
straight while pulling back. Contract
abdominals to stabilize torso. Perform
deltoids, latissimus
on both sides.

79 ROTATOR CUFF - SEAT: Off

DIAGONAL EXTERNAL LEG LIFT: Off
ROTATION ACCESSORIES:
START:Stand facing side. Grip handle Handles
across body with outside arm. Grip
back of seat with inside hand. MOVABLE PULLEY
MOTION: Externally rotate shoulder, POSITIONS

pulling arm diagonally across body.

Pause at end of motion. Return to
starting position.
TIPS:Keep elbow almost straight while
opening arm. Do not bend wrist. Keep
shoulders square. Do not rotate torso
MUSCLE GROUPS EXERCISED: External shoulder rotators
to one side. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate stabilize torso. Perform on both sides.

80 ROTATOR CUFF - SEAT: Off

DIAGONAL INTERNAL LEG LIFT: Off
ROTATION ACCESSORIES:
START: Stand facing side. Grip handle Handles
in front of body with inside arm. Place
outside hand on hip.
MOVABLE PULLEY
MOTION: Internally rotate shoulder, POSITIONS
pulling arm diagonally across body.
Pause at end of motion. Return to
starting position.
TIPS: Keep elbow almost straight while
pulling arm across body. Do not bend
wrist. Keep shoulders square. Do not
MUSCLE GROUPS EXERCISED: Internal shoulder rotators rotate torso to one side. Contract
LEVEL OF DIFFICULTY: Intermediate abdominals to stabilize torso. Perform
on both sides.
 ARMS
BIO FORCETM EXERCISES

81 STANDING BICEPS SEAT: Off

CURL LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles in Handles
underhand grip with thumbs facing
outward. MOVABLE PULLEY
MOTION: Bend elbows and curl handles POSITIONS

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
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
throughout exercise. Avoid tilting torso
LEVEL OF DIFFICULTY: Beginner back while curling arms. Contract
abdominals to stabilize torso.

82 SINGLE ARM SEAT: Off

STANDING BICEPS LEG LIFT: Off
CURL ACCESSORIES:
START:Stand facing away. Feet hip Handles
width apart on base. Grip one handle
in underhand grip with thumb facing MOVABLE PULLEY
outward. POSITIONS

MOTION: Bend elbow and curl handle

toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
TIPS:Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
exercise. Avoid tilting torso to one side
LEVEL OF DIFFICULTY: Intermediate/Advanced while curling arm. Contract abdominals
to stabilize torso. Perform on both
sides.

83 STANDING HAMMER SEAT: Off

CURL LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles in Handles
neutral grip with thumbs facing forward.
MOTION: Bend elbows and curl handles MOVABLE PULLEY
toward front of shoulders. Pause at POSITIONS
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
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors back while curling arms. Contract
LEVEL OF DIFFICULTY: Beginner abdominals to stabilize torso.
 ARMS
BIO FORCETM EXERCISES

84 SINGLE ARM SEAT: Off

STANDING HAMMER LEG LIFT: Off
CURL ACCESSORIES:
START:Stand facing away. Feet hip Handles
width apart on base. Grip one handle in
neutral grip with thumb facing forward. MOVABLE PULLEY
MOTION: Bend elbow and curl handle POSITIONS

toward front of shoulder. Pause at top of

motion. Lower arm to starting position.
TIPS:Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
exercise. Avoid tilting torso to one side
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
while curling arm. Contract abdominals
LEVEL OF DIFFICULTY: Intermediate/Advanced to stabilize torso. Perform on both
sides.

85 STANDING REVERSE SEAT: Off

CURL LEG LIFT: Off
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles in Handles
overhand grip with thumbs facing
inward. MOVABLE PULLEY
MOTION: Bend elbows and curl handles POSITIONS

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
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
throughout exercise. Avoid tilting torso
LEVEL OF DIFFICULTY: Intermediate back while curling arms. Contract
abdominals to stabilize torso.

86 SINGLE ARM SEAT: Off

STANDING REVERSE LEG LIFT: Off
CURL ACCESSORIES:
START: Stand facing away. Feet hip Handles
width apart on base. Grip one handle
in overhand grip with thumb facing
MOVABLE PULLEY
inward. POSITIONS
MOTION: Bend elbow and curl handle
toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
TIPS:Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors exercise. Avoid tilting torso to one side
LEVEL OF DIFFICULTY: Intermediate/Advanced while curling arm. Contract abdominals
to stabilize torso. Perform on both
sides.
 ARMS
BIO FORCETM EXERCISES

87 CURVED BAR SEAT: Off

BICEPS CURL LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES: Lat
width apart on base. Grip lat bar in Bar/Front Position
underhand grip with thumbs facing
outward. MOVABLE PULLEY
MOTION: Bend elbows and curl bar POSITIONS

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
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
throughout exercise. Avoid tilting torso
LEVEL OF DIFFICULTY: Beginner back while curling arms. Contract
abdominals to stabilize torso.

88 CURVED BAR REVERSE SEAT: Off

BICEPS CURL LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES: Lat
width apart on base. Grip lat bar in Bar/Front Position
overhand grip with thumbs facing
inward. MOVABLE PULLEY
MOTION: Bend elbows and curl bar POSITIONS

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
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
throughout exercise. Avoid tilting torso
LEVEL OF DIFFICULTY: Intermediate back while curling arms. Contract
abdominals to stabilize torso.

89 SEATED SEAT: On/Bottom

CONCENTRATION Position
CURL LEG LIFT: Off
START: Sit facing away. Lean forward ACCESSORIES:
and rest one arm on inside of knee. Handles
Grip one handle in underhand grip
MOVABLE PULLEY
with palm facing up. POSITIONS
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
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors leg. Contract abdominals to stabilize
LEVEL OF DIFFICULTY: Beginner torso. Perform on both sides.
 ARMS
BIO FORCETM EXERCISES

90 SEATED WRIST CURL SEAT: On/Bottom

Position
START: Sit facing away. Lean forward
and rest forearms on lower thighs. Grip LEG LIFT: Off
handles in underhand grip with palms ACCESSORIES:
facing up and wrists extended. Handles
MOTION: Flex wrists and curl handles MOVABLE PULLEY
toward forearms. Pause at top of POSITIONS

motion. Extend wrists to starting

MUSCLE GROUPS EXERCISED: Forearm
LEVEL OF DIFFICULTY: Beginner
position.
TIPS:Lean forward with straight back.
Do not round upper or lower spine.
Avoid bending elbows or lifting
forearms while flexing wrists. Contract
flexors
abdominals to stabilize torso.

91 SEATED REVERSE SEAT: On/Bottom

WRIST CURL Position

START:Sit facing away. Lean forward LEG LIFT: Off
and rest forearms on lower thighs. Grip ACCESSORIES:
handles in overhand grip with palms Handles
facing down and wrists flexed. MOVABLE PULLEY
MOTION: Extend wrists and curl handles POSITIONS

toward forearms. Pause at top of

motion. Flex wrists to starting position.
TIPS:Lean forward with straight back.
Do not round upper or lower spine.
Avoid bending elbows or lifting
forearms while extending wrists.
MUSCLE GROUPS EXERCISED: Forearm extensors
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

92 SEATED OVERHEAD SEAT: On/Top

TRICEPS EXTENSION Position

START:Sit facing away. Grip handles LEG LIFT: On
behind head. Point elbows front at ACCESSORIES:
shoulder height. Handles
MOTION: Extend elbows and press MOVABLE PULLEY
handles overhead. Pause at top of POSITIONS
motion. Bend elbows back to starting
position.
TIPS:Keep elbows in start position
throughout exercise. Do not open
elbows to sides. Keep wrists straight.
Maintain upright posture in seated
MUSCLE GROUPS EXERCISED: Triceps position. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate stabilize torso.
 ARMS
BIO FORCETM EXERCISES

93 SINGLE ARM SEAT: On/Top

OVERHEAD TRICEPS Position

EXTENSION LEG LIFT: On
START: Sit facing away. Grip one handle ACCESSORIES:
behind head. Point elbow front at Handles
shoulder height. MOVABLE PULLEY
MOTION:Extend elbow and press handle POSITIONS

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
MUSCLE GROUPS EXERCISED: Triceps
to one side while extending arm.
LEVEL OF DIFFICULTY: Intermediate/Advanced Contract abdominals to stabilize torso.
Perform on both sides.

94 STANDING TRICEPS SEAT: Off

PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip width ACCESSORIES: Lat
apart on base. Grip lat bar in overhand, Bar/Lat Tower
shoulder width grip with palms facing Position
down. Bend elbows 90 degrees. MOVABLE PULLEY
MOTION: Extend elbows and press bar POSITIONS

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
MUSCLE GROUPS EXERCISED: Triceps
throughout exercise. Avoid rounding
LEVEL OF DIFFICULTY: Beginner spine forward while pressing down.
Contract abdominals to stabilize torso.

95 REVERSE GRIP TRICEPS SEAT: Off

PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip width ACCESSORIES: Lat
apart on base. Grip lat bar in underhand, Bar/Lat Tower
shoulder width grip with palms facing Position
up. Bend elbows 90 degrees.
MOVABLE PULLEY
MOTION: Extend elbows and press bar POSITIONS
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
MUSCLE GROUPS EXERCISED: Triceps throughout exercise. Avoid rounding
LEVEL OF DIFFICULTY: Intermediate spine forward while pressing down.
Contract abdominals to stabilize torso.
 ARMS
BIO FORCETM EXERCISES

96 SPLIT GRIP TRICEPS SEAT: Off

PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Grip handles at Handles/Lat Tower
waist level. Bend elbows 90 degrees. Position
MOTION:Extend elbows and press MOVABLE PULLEY
handles down. Pause at end of motion. POSITIONS

Bend elbows back to starting position.

TIPS:Keep arms close to sides of body.
Press handles down and slightly back.
Maintain upright posture throughout
exercise. Avoid rounding spine forward
while pressing down. Contract
MUSCLE GROUPS EXERCISED: Triceps
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

97 SINGLE ARM TRICEPS SEAT: Off

PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Grip one handle in Handles/Lat Tower
overhand grip with palm facing down. Position
Bend elbow 90 degrees. MOVABLE PULLEY
MOTION: Extend elbow and press handle POSITIONS

down toward thigh. Pause at bottom of

motion. Bend elbow back to starting
position.
TIPS: Holdelbow at side of ribcage. Do
not move upper arm while extending
elbow. Maintain upright posture
MUSCLE GROUPS EXERCISED: Triceps
throughout exercise. Avoid rounding
LEVEL OF DIFFICULTY: Intermediate/Advanced spine forward while pressing down.
Contract abdominals to stabilize torso.
Perform on both sides.

98 SINGLE ARM REVERSE SEAT: Off

GRIP TRICEPS LEG LIFT: Off
PUSHDOWN ACCESSORIES:
START:Stand facing frame. Feet hip Handles/Lat Tower
width apart on base. Grip one handle in Position
underhand grip with palm facing up.
MOVABLE PULLEY
Bend elbow 90 degrees. POSITIONS
MOTION: Extend elbow and press handle
down toward thigh. Pause at bottom of
motion. Bend elbow back to starting
position.
TIPS:Hold elbow at side of ribcage. Do
not move upper arm while extending
MUSCLE GROUPS EXERCISED: Triceps elbow. Maintain upright posture
LEVEL OF DIFFICULTY: Intermediate/Advanced throughout exercise. Avoid rounding
spine forward while pressing down.
Contract abdominals to stabilize torso.
Perform on both sides.
 ARMS
BIO FORCETM EXERCISES

99 SINGLE ARM TRICEPS SEAT: Off

KICKBACK LEG LIFT: Off
START: Stand facing frame. Grip one ACCESSORIES:
handle in overhand grip with palm Handles
facing down. Bend elbow 90 degrees.
Lean forward slightly and place other MOVABLE PULLEY
hand on seat back. POSITIONS

MOTION: Extend elbow and pull handle

down and back. Pause at end of
motion. Bend elbow back to starting
position.
TIPS:Keep arm close to side of body.
Do not allow wrist to bend while press-
MUSCLE GROUPS EXERCISED: Triceps
ing back. Maintain straight spine while
LEVEL OF DIFFICULTY: Beginner leaning forward. Contract abdominals to
stabilize torso. Perform on both sides.

100 SINGLE ARM REVERSE SEAT: Off

GRIP TRICEPS KICKBACK LEG LIFT: Off
START: Stand facing frame. Grip one ACCESSORIES:
handle in underhand grip with palm Handles
facing up. Bend elbow 90 degrees.
Lean forward slightly and place other MOVABLE PULLEY
hand on seat back. POSITIONS

MOTION:Extend elbow and pull handle

down and back. Pause at end of motion.
Bend elbow back to starting position.
TIPS:Keep arm close to side of body.
Do not allow wrist to bend while pressing
back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Triceps
leaning forward. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate/Advanced stabilize torso. Perform on both sides.

101 TWO ARM TRICEPS SEAT: Off

KICKBACK LEG LIFT: Off
START: Stand facing frame. Grip handles ACCESSORIES:
in overhand grip with palms facing Handles
down. Bend elbows 90 degrees.
MOTION: Extend elbows and pull handles MOVABLE PULLEY
down and back. Pause at end of POSITIONS
motion. Bend elbows back to starting
position.
TIPS:Keep arms close to sides of body.
Do not allow wrists to bend while
pressing back. Maintain upright posture
throughout exercise. Do not lean
MUSCLE GROUPS EXERCISED: Triceps forward while pressing back. Contract
LEVEL OF DIFFICULTY: Intermediate abdominals to stabilize torso.
 ARMS
BIO FORCETM EXERCISES

102 TWO ARM REVERSE SEAT: Off

GRIP TRICEPS LEG LIFT: Off
KICKBACK ACCESSORIES:
START:Stand facing frame. Grip handles Handles
in underhand grip with palms facing up.
Bend elbows 90 degrees. MOVABLE PULLEY
MOTION: Extend elbows and pull handles POSITIONS

down and back. Pause at end of

motion. Bend elbows back to starting
position.
TIPS:Keep arms close to sides of body.
Do not allow wrists to bend while
pressing back. Maintain upright posture
MUSCLE GROUPS EXERCISED: Triceps
throughout exercise. Do not lean
LEVEL OF DIFFICULTY: Intermediate forward while pressing back. Contract
abdominals to stabilize torso.

103 TRICEPS DIPS SEAT: Off

START:Stand facing away. Grip handles LEG LIFT: Off
at waist level. Bend elbows 90 degrees. ACCESSORIES:
Cables behind arms. Handles/Lat Tower
MOTION:Extend elbows and press Position
handles down. Pause at end of motion. MOVABLE PULLEY
Bend elbows back to starting position. POSITIONS

TIPS:Keep arms close to sides of body.

Press down and slightly forward.
Maintain upright posture throughout
exercise. Avoid rounding spine forward
while pressing down. Contract
abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids,
pectoralis
LEVEL OF DIFFICULTY: Beginner

104 SINGLE ARM SEAT: Off

TRICEPS DIPS LEG LIFT: Off
START: Stand facing away. Grip one ACCESSORIES:
handle at waist level. Bend elbow 90 Handles/Lat Tower
degrees. Cable behind arm. Position
MOTION:Extend elbow and press handle MOVABLE PULLEY
down. Pause at end of motion. Bend POSITIONS
elbow back to starting position.
TIPS:Keep arm close to side of body.
Press down and slightly forward.
Maintain upright posture throughout
exercise. Avoid rounding spine forward
while pressing down. Contract
MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids, abdominals to stabilize torso. Perform
pectoralis on both sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced
 ARMS
BIO FORCETM EXERCISES

105 CROSS-BODY TRICEPS SEAT: On/Top

EXTENSION Position
START:Sit facing away. Bend one elbow LEG LIFT: On
and reach across body to grip handle ACCESSORIES:
at opposite shoulder. Handles
MOTION: Extend elbow and press handle MOVABLE PULLEY
in front of body. Pause at end of motion. POSITIONS

Bend elbow back to starting position.

TIPS:Keep elbow at shoulder height.
Do not bend wrist while extending
elbow. Maintain upright posture in
seated position. Contract abdominals to
stabilize torso. Perform on both sides.
MUSCLE GROUPS EXERCISED: Triceps
LEVEL OF DIFFICULTY: Intermediate
 ABS & LOWER BACK
BIO FORCETM EXERCISES

106 AB CRUNCH SEAT: On/Bottom

Position
START: Sit facing away. Grip handles at
shoulder level. Elbows point front. LEG LIFT: On
MOTION: Curl spine, pulling bottom of ACCESSORIES:

ribcage down toward hips. Pause at Handles/Lat Tower

end of motion. Return to starting MOVABLE PULLEY
position. POSITIONS

TIPS:Do not pull down with arms. Focus

work in abdominal muscles. Extend
torso to upright seated position after
each repetition. Keep neck in line with
spine.
MUSCLE GROUPS EXERCISED: Abdominals
LEVEL OF DIFFICULTY: Beginner
x

107 OBLIQUE CRUNCH SEAT: On/Bottom

Position
START: Sit facing away. Grip handles at
shoulder level. Elbows point front. LEG LIFT: On
ACCESSORIES:
MOTION: Curl spine and simultaneously
rotate torso toward one knee. Pause Handles/Lat Tower
at end of motion. Return to starting MOVABLE PULLEY
position. POSITIONS

TIPS:Do not pull down with arms. Focus

work in abdominal muscles. Extend
torso to upright seated position after
each repetition. Keep neck in line with
spine. Perform on both sides.
MUSCLE GROUPS EXERCISED: Abdominals, obliques
LEVEL OF DIFFICULTY: Intermediate x

108 STANDING TRUNK SEAT: Off

ROTATION LEG LIFT: Off
START: Stand facing side. Feet hip width ACCESSORIES:
apart on base. Rotate torso inward. Handles
Grip one handle with both hands.
MOTION: Rotate trunk outward. Pause at MOVABLE PULLEY
end of motion. Rotate inward to starting POSITIONS
position.
TIPS:Keep arms straight in front of
torso. Rotate trunk rather than pulling
with arms. Maintain upright posture
throughout exercise. Do not round lower
back while rotating. Perform on both
MUSCLE GROUPS EXERCISED: Abdominals, obliques sides.
LEVEL OF DIFFICULTY: Intermediate
 ABS & LOWER BACK
BIO FORCETM EXERCISES

109 SIDE BEND SEAT: Off

START: Stand facing side. Feet hip width LEG LIFT: Off
apart on base. Grip one handle with ACCESSORIES:
inside hand. Handles
MOTION: Flex trunk laterally, away from
handle. Pause at end of motion. Return MOVABLE PULLEY
to starting position. POSITIONS

TIPS:Keep arm straight. Laterally flex

trunk, rather than pulling with arm.
Contract abdominals to stabilize spine.
Perform on both sides.

MUSCLE GROUPS EXERCISED: Abdominals, obliques,

lateral flexors
LEVEL OF DIFFICULTY: Intermediate

110 SEATED SPINAL SEAT: On/Bottom

EXTENSION Position
START: Sit facing frame. Grip handles in LEG LIFT: On
front of chest. Pull elbows to waist. ACCESSORIES:

MOTION: Extend spine. Pause at end of Handles

motion. Return to starting position. MOVABLE PULLEY
POSITIONS
TIPS:Lift ribcage and lengthen spine
while extending. Do not over extend
spine. Keep elbows in close to body.
Avoid pulling with arms. Contract
abdominals to stabilize lower back.

MUSCLE GROUPS EXERCISED: Spinal extensors

LEVEL OF DIFFICULTY: Intermediate