How to do the Gironda Sternum Chin
Gironda Sternum Chin is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Gironda Sternum Chin demonstration · © GymiaFit
Gironda Sternum Chin at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Gironda Sternum Chin step by step
- 1Stand facing a high bar with your feet shoulder-width apart.
- 2Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Hang from the bar with your arms fully extended and your body straight.
- 4Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
- 5Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- 6Repeat for the desired number of repetitions.
Gironda Sternum Chin — questions
What muscles does the Gironda Sternum Chin work?
The Gironda Sternum Chin primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Gironda Sternum Chin?
None — the Gironda Sternum Chin uses your bodyweight only, so it works at home with nothing but floor space.
Is the Gironda Sternum Chin suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Gironda Sternum Chin?
Back Pec Stretch, Kneeling Lat Stretch, Seated Lower Back Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Gironda Sternum Chin demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.