Neutral grip chin-up

Step 1

Standing on the foot rests of the assisted chin/dip machine, hold onto the chin-up bar with a neutral grip (palms facing inwards), hands shoulder-width apart. Step your feet off the foot rests 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. Note: This exercise can be performed on any neutral grip chin-up bar if an assisted chin/dip machine is not available.

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