Lever Assisted Neutral-Grip Chin-Up

1. Setup:
- Adjust the height of the lever-assisted chin-up machine to ensure your feet can comfortably rest on the platform or assistive step.
- Set the weight assistance if your machine allows for weight adjustments; lower settings provide more assistance.

2. Positioning:
- Stand on the platform with your feet shoulder-width apart.
- Grasp the neutral grip handles (palms facing each other) firmly with both hands.
- Ensure your arms are fully extended and your body is straight.

3. Starting Position:
- Engage your core muscles.
- Slightly bend your knees and keep them together or crossed at the ankles.
- Your body should be hanging straight down; avoid swinging.

4. Movement:
- Exhale as you pull your body upwards by bending your elbows. Focus on using your back and biceps to perform the movement.
- Aim to bring your chin above the handles without compromising your form.
- Hold the top position for a brief moment to maximize contraction in your muscles.

5. Returning:
- Inhale as you slowly lower your body back down to the starting position.
- Ensure you go all the way down until your arms are fully extended again.

6. Repetitions:
- Start with 3 sets of 5-10 repetitions, depending on your fitness level.
- Rest for 1-2 minutes between sets.

Tips:
- Focus on controlled movements rather than speed.
- Keep your shoulders down and avoid using momentum.
- If you're struggling with the chin-up motion, increase the assistance weight.

Safety:
- Make sure the machine is secure before starting.
- If you're unsure about the movement, consider asking a trainer for assistance or using lower assistance settings until comfortable.