Chin Up:    This is a great way to work your big back muscles and practice the movement of the regular pull-up if you lack the strength to lift your whole body weight. Remember that adding weight to the stack makes exercise easier. The weight you select is subtracted from body weight when you perform the exercise. Therefore, the more weight you select, the easier the exercise.

Assisted pull-up is very useful exercise for those wanting to progress to full body weight pull-ups as it uses the same muscle groups. It’s a similar movement to the regular pull-up requiring the same muscles, but is easier to perform as you’re not lifting all of your body weight and have assistance with the knees on the machine pad.

Dips:   If you can’t perform a chest dip on your own, you may use an assisted chest dip machine. But since most dip machines restrict torso motion, they tend to target the triceps more than the chest. Keep in mind that the position of your torso affects the focus of the exercise. A slight forward tilt is better for targeting the pectorals, and the more you bend forward the harder you work the pectorals. An upright posture shifts the focus to the triceps.

Nowadays, most well-equipped gyms have an assisted dip machine that helps you by pushing up as you kneel on a platform. Better to use the help than to use bad form with your full body weight. So if you are not yet strong enough to perform a chest dip on parallel bars (using your own body weight), use an assisted dip machine. Simply kneel on the moving platform of the machine, and perform the same movement used in the traditional chest dip. Dips done vertically, with elbows in, work triceps. Dips done leaning forward, with elbows out, work chest.