Exercise guide
Gironda Sternum Chin
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Gironda Sternum Chin is an advanced pull-up variation that combines a vertical pull with a horizontal row, shifting the focus toward the mid-back, lower lats, and rear deltoids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with a shoulder-width underhand (supinated) grip.
- Hang with arms fully extended and cross your feet behind you.
- Lean your head back and look toward the ceiling, preparing to arch your spine.
How to do it
- Exhale as you pull yourself up, leaning your torso back so your body moves at an angle away from the bar.
- Continue pulling until your lower chest or sternum touches the bar, keeping your legs angled forward as a counterbalance.
- At the top of the movement, squeeze your shoulder blades together and pause for a second.
- Inhale as you slowly lower yourself back to the starting position, maintaining the arch in your back throughout the descent.
Form checklist
- Ensure the sternum, not the chin, makes contact with the bar.
- Maintain a pronounced arch in the thoracic spine throughout the entire rep.
- Keep your head tilted back and eyes on the bar.
- Avoid using momentum or 'kipping' to reach the top.
Pro tips
- Think of this as a 'rowing' pull-up; focus on driving your elbows down and as far back behind your body as possible.
- Imagine pulling the bar through your chest to maximize scapular retraction and mid-back engagement.
Make it harder
- Add a 3-second isometric hold at the top with your sternum pressed firmly against the bar.
- Perform the movement with a weighted vest to increase the resistance on the lats and biceps.
Frequently asked
- What muscles does the gironda sternum chin work?
- The gironda sternum chin primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the gironda sternum chin?
- The gironda sternum chin uses pull up bar.
- Is the gironda sternum chin good for beginners?
- The gironda sternum chin is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.