1. Grasp chin up bar at top of machine, hands shoulder width apart, palms facing outward, away from body in an overhand grip. Do not lockout elbows. 

2. Bend knees to lift feet off the floor.

3. Pull body up until chin is above bar.

4. While maintaining the controlled motion, lower body and return to starting position.

5. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-12 repetitions. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.