Step 1

With the knee pad of the chin/dip machine folded away, plant both feet on the footrests. Hold onto the chin-up bar of the chin/dip machine with an overhand grip (palms facing away from you), hands further than shoulder-width apart and arms extended. This is your starting position.

Step 2

Inhale. Jump upwards off the footrests and, at the same time, bend your elbows and pull your body upwards to bring your chin up and over the chin-up bar, extending your legs beneath you.

Step 3

Exhale. Taking a full three seconds, extend your arms slowly until you are hanging from the chin-up bar with your arms extended. Step onto the footrests to return to the starting position. Repeat for the specified number of repetitions.

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