Gironda Sternum Chin-Up

An advanced pulling exercise where the body leans back maximally and the chest or sternum contacts the bar, maximizing latissimus development through an arched, horizontal pulling motion.

Instructions

1. Stand under a pull-up bar and grasp it with a shoulder-width, underhand grip.
2. Jump or pull yourself up to a hanging position with your arms fully extended.
3. Lean your body backward maximally, creating a large arch in your spine.
4. Your hips and legs will be angled approximately 45 degrees from the floor.
5. Pull yourself upward by driving your elbows downward and backward toward your ribcage.
6. Continue pulling until your chest or sternum area contacts or comes very close to the bar.
7. Your head should be leaning backward away from the bar throughout the movement.
8. Lower yourself slowly to the starting position while maintaining the arched body position.

Tips

• The extreme arch and lean backward maximizes latissimus involvement and chest contact with the bar.
• This variation requires exceptional back strength and a significant range of motion.
• Maintain the arched position throughout the movement; this is not a straight-line pullup.
• Your head should remain pulled back away from the bar throughout the entire movement.
• This exercise is challenging and may require progression training before attempting heavy loads.
• The sternum chin develops exceptional lat thickness and pulling strength.