Machine dip
start: grasp the handles with
your palms facing you body.
keep your feet flat on the floor
and gluts, back and
shoulder blades pressed
against the support pad.
move: with your arms close to
your sides throughout ( elbows
pointed straight back behind
you) press the handles down to
just short of lockout then slowly
bring the handles back up so your
elbows are at about chest level.
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