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Back exercises
Name of exercise:   ASSISTED CHIN UPS
Start Position Finish Position
What to do: This exercise is just like the assisted pull up accept it's a chin up instead.  Adjust the handle so that you can grab the bar with your hands close together and the palms up.  Lean back somewhat and arch your back.  The assisted pull up machine is designed to make it possible for a person to do pull ups, chin ups, or dips without having to lift their entire body weight.  The machine pushes up on your knees whatever weight you set the machine to.  So, for instance, if you weight 160 lbs and you set the weight on the side for 40 lbs then you are only lifting 120 lbs.  The more weight you set the machine to the easier (i.e. lighter) it will be.  For this exercise grab onto the handles of the assisted chin up machine with your hands close together and palms up as shown grip as shown.  Kneel down on the knee support and put all of your weight on it.  Lean back and arch your back.  Let your body go down with the knee support and pull yourself back up.
Don't Forget to: Lean Back.   When you are finished with your set make sure that you step off the machine when the knee support is in its highest position.  Otherwise you'll see and hear the weights come crashing down with a loud thud.
Equipment needed: Assisted pull up machine.
Muscles worked: Upper back muscles in particular the lats.  Also the biceps and some front shoulder.

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