DESCRIPTIONHang under the bar with your palms facing you and your hands shoulder width apart. Rest either your feet or knees on the foot bar or knee pad (which one depends on the brand of machine).
Keeping your body straight (do not bend at the waist), exhale as you pull up your body until your chin is above the bar and elbows are pointed down at your sides.
Inhale and lower yourself in a controlled manner back to starting position. Remember, the higher the weight, the easier the exercise.