TETSUGironda Sternum Chin
The Gironda Sternum Chin is a bodyweight exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Gironda Sternum Chin
- 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.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Gironda Sternum Chin work?
The Gironda Sternum Chin primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Gironda Sternum Chin?
None. The Gironda Sternum Chin uses your body weight only, so you can do it anywhere.
How many sets and reps of the Gironda Sternum Chin should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Gironda Sternum Chin works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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