TETSUAssisted Pull-Up vs Gironda Sternum Chin
The Assisted Pull-Up and the Gironda Sternum Chin both train the lats as their primary muscle. The Assisted Pull-Up uses a machine while the Gironda Sternum Chin is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Pull-Up | Gironda Sternum Chin | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps, rhomboids and rear deltoids |
| Equipment | machine | bodyweight |
| Steps in our guide | 7 | 6 |
How each one starts
Assisted Pull-Up — first steps
- Adjust the machine to your desired weight and height settings.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Gironda Sternum Chin — first steps
- Stand facing a high bar with your feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Pull-Up fixes the movement path so you can push close to failure with less skill demand. The Gironda Sternum Chin needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Assisted Pull-Up better than the Gironda Sternum Chin?
Neither is universally better — both train the lats as the primary mover. The Assisted Pull-Up fixes the movement path so you can push close to failure with less skill demand, while the Gironda Sternum Chin needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Pull-Up and the Gironda Sternum Chin in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Pull-Up and the Gironda Sternum Chin work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Assisted Pull-Up versus biceps, rhomboids and rear deltoids for the Gironda Sternum Chin.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.