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Seated Pull Ups
This is a functional exercise that will target your upper back muscles and your arms (especially biceps). Pulling exercises should be incorporated into your workouts on a regular basis.
Sit in the middle of the Dip Station, grab the handles, squeeze your upper back muscles and pull yourself up. Lower your butt down on the mat in a controlled manner. Remember to keep your chest up, abs tight, and don’t shrug your shoulders.
Beginners:
You guys might not be able to pull yourself up, but you still get the benefits if you grab the handles and try as hard as you can. It is ok to start with zero movement as long as you are trying to squeeze the muscles. First you have to teach your muscles to contract before you can expect progress, so don’t get discouraged by practicing this exercise, you are helping your body to get stronger which is the first step.
