Gironda Sternum Chin

An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.

Exercise Details

Level: Advanced
Body Area: upper
Type: isolation

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Grip the pull-up bar with a supinated (underhand) grip. Hang with arms extended and a braced core.

Instructions

1. Pull yourself up while leaning your torso back.
2. Focus on touching your lower sternum to the bar.
3. Squeeze the mid-back and lats at the top.
4. Lower slowly to a full stretch.
5. Maintain the arched position.

Common Mistakes

1. Shrugging the shoulders.
2. Using leg momentum.
3. Partial range of motion.

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