Exercise
Gironda Sternum Chins
Also known as: sternum chin up, gironda chins, sternum pull up
Gironda Sternum Chins is a compound exercise for the lats. Main target: lower lats. Also works: biceps short head and middle back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Grasp the pull-up bar with a shoulder width underhand grip.
- 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.
- 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.
- 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.
- Slowly start going back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Similar exercises
V-Bar Pullup
Bodyweight
Lower lats
Pullups
Bodyweight
Upper latsLower lats
Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head
Rocky Pull-Ups/Pulldowns
Bodyweight
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Side To Side Chins
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Wide-Grip Rear Pull-Up
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Alternatives with other equipment
Close-Grip Front Lat Pulldown
Cable
Lower lats
Leverage Iso Row
Machine
Lower lats
London Bridges
Other
Lower lats
Reverse-Grip Incline Dumbbell Row
Dumbbell
Lower lats
Bent Over Barbell Row
Barbell
Middle backLower lats
Band Assisted Pull-Up
Bands
Upper lats
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