Step 1

Hold onto the chin-up bar of the chin/dip machine with an overhand grip (palms facing away from you), hands slightly wider than shoulder-width apart. Safely place your knees onto the horizontal knee pad, one leg at a time, and extend your arms so that you are hanging from the chin-up bar. This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in your arms and back, bend your elbows and pull your body upwards to bring your chin up and over the chin-up bar. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.

Step 3

Inhale. Extend your elbows and lower your body to return to the starting position. Repeat for the specified number of repetitions.

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