Select a desired balanced weight.
Weight stack is 176lbs / 80kg
Assisted Chin Up:
Position yourself on the footplates.
While putting one knee on the knee support, extend your arms and grasp the hand grips located above you for chin exercise. Place your other knee on the knee support of the machine, letting yourself hang freely.
While exhaling, lift your body up with the help of the knee supports, until your chin is above the level of the bar.
Pause slightly then return to the starting position, while inhaling.
Assisted Dip:
Position yourself on the footplates.
While putting one knee on the knee support, extend your arms and grasp the hand grips located to the side of you for dip exercise. Place your other knee on the knee support of the machine, letting yourself hang freely.
While exhaling, press your body upward with the help of the knee supports, to an almost straight arm position
Pause slightly then return to the starting position, while inhaling.