Gironda Sternum Chins

🎯 Lats🏋️ OtherIntermediateCompoundBiceps (2°)Middle back (2°)

How to do the gironda sternum chins

  1. Grasp the pull-up bar with a shoulder width underhand grip.
  2. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
  3. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
  4. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
  5. Slowly start going back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

The prime mover is the latissimus dorsi, which pulls the upper arm down and back toward the ribcage.

Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow; the mid-back retracts the shoulder blades so the shoulder has something solid to work from.

Every exercise for:LatsBicepsMiddle back

How this movement works

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

These train the lats too, using equipment this one does not:

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 45 lats exercises in this database, 14 are listed at intermediate level.

Related exercises

Photos: free-exercise-db — public domain (Unlicense) Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.