Chin-Ups exercise guide

Grasp the bar palms and fingers forward, away from the body. This is called the pronated grip. Keep arms straight and hang straight down without swinging. Relax your shoulders and body. Pull up in a smooth motion, do not jerk. The chin should go over the bar. Lower smoothly back to the starting position.
Seated JackKnife Sit on the edge of a bench and hold the seat behind your back for support,extend your legs infront of you, knees bent slightly. Rise your legs toward your chest and bring your chest towards your knees.