need help with timing belt
 

my tensoner pulley got fucked up some how and the metal casing that holds all of the ball bearing bbs broke off and the bbs went everywhere.
i put a new pulley in, and a new water pump, and put the belt back on, put the cams arrows match up horizontally and strapped everythig back on
turned the crack by hand and it was REALLY
1.hard to turn
2. when i turned it the belt bent(if u can understand that)

and another thing, i was tightening back down my cam holder bolts and i dont have a torque wrench that can measure down to 7ft/lb and 20ft/lbs of torque....so do i just do it by hand and tight?

thanks