Gironda Sternum Chin-Up
An underhand chin-up where you lean back and arch hard so the lower chest, not the chin, meets the bar. Mixes a vertical pull with a row for heavy lat and mid-back contraction.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Teres Major
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 4–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with a shoulder-width underhand grip, arms straight, chest pushed out and the body leaning back slightly.
Arch the upper back and keep leaning away from the bar as you pull.
Drive the elbows down and back, letting the legs swing forward to about 45 degrees.
Pull until the collarbone passes the bar and the sternum touches it, head tipped back.
Hold for a second, then lower slowly to a full hang.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Chest to the bar, not chin
Lean back the whole way
Elbows behind you at the top
Common mistakes
Pulling straight up like a regular chin-up
Stopping when the chin clears the bar
Swinging to reach the sternum
Safety notes
Build up with regular and chest-to-bar reps first; the top position is demanding on the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.