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Gironda Sternum Chin Up

Vertical pulling drill building back and arm strength through full control.

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Gironda Sternum Chin Up demonstration

Exercise overview

Training details

BackBicepsUpper Back

Equipment

Pull Up Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hang from the bar with a shoulder-width underhand grip, arms straight, and shoulders active.
  2. 02Begin pulling while leaning the torso back and driving the elbows down and behind you.
  3. 03Continue lifting as you extend through the upper back and bring the chest toward the bar.
  4. 04Finish with the lower chest or sternum approaching the bar while the head remains neutral.
  5. 05Reverse the path slowly to a controlled full hang without dropping or losing shoulder position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChin-UpRelated variationMachine Assisted Chin UpRelated variationSide To Side ChinsRelated variationClose-Grip Chin-UpRelated variationL Sit Chin UpRelated variationBand Resisted Chin-up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Biceps CurlComparable substitute90 Degree Iso Chin UpComparable substituteKneeling Assisted Sliding Chin-upComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope Climb

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