Dip/Leg Raise Machine
Area of Body it Works:
Dips: Entire chest, bicep, and triceps
Leg Raises: Abdominals and hip flexors
Why: A good alternative to bench dips (dips) and sit-ups (leg raises).
How: While there are many dip and leg raise variations, here are the two most basic.
To do dips: Face the machine and grasp the two parallel bars. Raise yourself up so your arms are extended and supporting the entire weight of your body. Next, lower yourself to where your elbows are bent and your shoulders are mildly stretched. Then use your arms to push yourself upwards to the starting position. You can either bend and cross your legs or you can keep your legs straight while performing dips, just don't forget to keep your body straight.
To learn how to do leg raises, just read more
To do straight leg raises: Put your back against the pad and support yourself on the machine by using your own arms rested on the arms on the machine -- Hold the grips as well. Hold your torso tight and keep your back straight. Let your legs hang with feet directly below you. Now, raise your legs up so they become parallel with the floor, then lower your legs to the start position (legs hanging). Be sure to use your abs and hip flexors, do not swing your legs.