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Gironda Sternum Chins

Gironda Sternum Chins is an intermediate compound exercise that mainly works your lats, with help from your biceps and upper back.

💪 Lats🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Gironda Sternum Chins: starting position
Starting position
Gironda Sternum Chins: end position
End position

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

Primary: LatsSecondary: BicepsSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Gironda Sternum Chins alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the gironda sternum chins work?

It mainly works your lats; your biceps and upper back assist.

How many sets and reps of gironda sternum chins should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the gironda sternum chins good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →