Back / Advanced / Compound (multi-joint)

Gironda Sternum Chin-Up

A chin-up with the torso leaned back and chest pulled to the bar that heavily trains the lats and upper back.

At a glance

Primary

Lats, Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Rear delts, Forearms & grip

Equipment

Pull-up bar

Movement pattern

Vertical pull, Shoulder-blade squeeze, Elbow flexion (curl)

Level

Advanced

Type

Back, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Hang from a pull-up bar with an underhand, shoulder-width grip.
2. Pull yourself up while leaning your head and shoulders back and arching your upper back.
3. Continue until your lower chest/sternum touches the bar.
4. Lower yourself slowly to a full hang.

Tips

• Squeeze the shoulder blades together at the top.
• Keep the core tight to control the arch.

Open in the appGet started