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Gironda Sternum Chins

The Gironda Sternum Chins primarily targets your Lats, with support from Biceps, Middle Back. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Middle Back

How to perform Gironda Sternum Chins

  1. Step 1. Grasp the pull-up bar with a shoulder width underhand grip.
  2. Step 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. Step 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. Step 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. Step 5. Slowly start going back to the starting position as you inhale.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct body position for a Gironda sternum chin-up?

Lean your torso back throughout the movement so your spine is at a 45-degree angle. Pull until your lower sternum touches the bar while keeping your head tilted back.

Which muscle groups are primarily targeted by this variation?

This exercise emphasizes the entire back, specifically the lats and the mid-back retractors. The unique angle increases activation in the lower lats and rhomboids compared to standard pull-ups.

What is a common mistake to avoid during the movement?

Avoid rounding your shoulders forward or keeping your torso vertical. Failing to maintain the lean prevents the sternum from reaching the bar and reduces the involvement of the mid-back muscles.

How can beginners progress toward a full sternum chin-up?

Start with inverted rows on a low bar to build the necessary pulling strength and thoracic extension. You can also use an assisted pull-up machine while maintaining the required 45-degree lean.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 6 to 10 controlled repetitions. Focus on a slow eccentric phase and a brief pause when the bar touches your chest to maximize time under tension.

Sample sets & reps for Gironda Sternum Chins

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Bent-Arm Barbell Pullover — barbell
  • Cable Incline Pushdown — cable
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch
  • Chin-Up — bodyweight

See all Lats exercises →

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