Gironda Sternum Chins

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

Role	Muscles
Primary	lats
Secondary	biceps, middle back
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Bent-Arm Barbell Pullover Barbell Close-Grip Front Lat Pulldown Cable Machine

Easier than the Gironda Sternum Chins

Same movement pattern, lower entry difficulty — work up from here.

Chin-Up beginner · Bodyweight Close-Grip Front Lat Pulldown beginner · Cable Machine Kneeling High Pulley Row beginner · Cable Machine

Superset the Gironda Sternum Chins with

Opposing chest and shoulders work — alternate sets without extra rest.

Dips - Chest Version chest Front Plate Raise shoulders Battling Ropes shoulders Sled Overhead Backward Walk shoulders

Common questions

What muscles does the Gironda Sternum Chins work?

The Gironda Sternum Chins primarily works the lats, with the biceps and mid back as secondary movers. Chin-Up, Close-Grip Front Lat Pulldown, and Full Range-Of-Motion Lat Pulldown train the same muscle, across 7 equipment types.

What equipment do you need for the Gironda Sternum Chins?

The Right Equipment. Without the right equipment, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Gironda Sternum Chins suitable for beginners?

It is rated intermediate. Start with Chin-Up, Close-Grip Front Lat Pulldown, and Kneeling High Pulley Row and work up.

Where should the Gironda Sternum Chins go in a workout?

Early — the Gironda Sternum Chins is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Front Plate Raise later.

Similar exercises

Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Kipping Muscle Up Other Equipment Kneeling High Pulley Row Cable Machine Kneeling Single-Arm High Pulley Row Cable Machine