Gironda Sternum Chins
The Gironda Sternum Chins is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Gironda Sternum Chins work?
The Gironda Sternum Chins primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the Gironda Sternum Chins good for beginners?
The Gironda Sternum Chins is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Gironda Sternum Chins?
You need other to perform the Gironda Sternum Chins. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.