Gironda Sternum Chins
How to do the Gironda Sternum Chins with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back
Other
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.
Log it, see it on your body.
Every Gironda Sternum Chins set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Gironda Sternum Chins: common questions
What muscles does the Gironda Sternum Chins work?
The Gironda Sternum Chins primarily works the Lats. It also recruits the Biceps and Mid Back as supporting muscles.
Is the Gironda Sternum Chins suitable for beginners?
The Gironda Sternum Chins is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Gironda Sternum Chins a compound or isolation exercise?
The Gironda Sternum Chins is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Gironda Sternum Chins with correct form?
Grasp the pull-up bar with a shoulder width underhand grip. Follow the full step-by-step above for the complete movement.
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