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All exercises

Gironda sternum chin

Advanced

Gironda sternum chin is a compound bodyweight exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand facing a high bar with your feet shoulder-width apart.
  2. 2Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Hang from the bar with your arms fully extended and your body straight.
  4. 4Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
  5. 5Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • One arm chin-upBodyweight
  • Archer pull upBodyweight
  • L-pull-upBodyweight
  • Pull-upBodyweight
  • Rear pull-upBodyweight
  • Weighted close grip chin-up on dip cageWeight plate

Easier variations

  • Chin-upBodyweight
  • Bench pull-upsBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
Logged today · 1 min restGironda sternum chin

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