Gironda Sternum Chins

An intermediate strength exercise for the back and biceps, done with a pull-up bar.

Movement guide

Gironda Sternum Chins

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + Pull-up bar

Muscle focusBack · Biceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Inverted Row with Straps demonstrated on the 3D figure

3D demoInverted Row with StrapsBeginner · Other / check instructions

Similar move, beginner grade.

This move

Gironda Sternum Chins demonstrated on the 3D figure

3D demoGironda Sternum ChinsIntermediate · Other / check instructions + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Grasp the pull-up bar with a shoulder width underhand grip.
Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
Slowly start going back to the starting position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps.

Equipment

Other / check instructions + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Side To Side Chins demonstrated on the 3D figure

3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

3D demoSled RowBeginner · Other / check instructions

Suspended Row demonstrated on the 3D figure

3D demoSuspended RowBeginner · Other / check instructions

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Questions people ask

What muscles does the Gironda Sternum Chins work?

Mainly the back, with help from the biceps.

What equipment do I need for the Gironda Sternum Chins?

Other / check instructions + Pull-up bar.

Is the Gironda Sternum Chins good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Inverted Row with Straps.

What is an easier alternative to the Gironda Sternum Chins?

Try the Inverted Row with Straps. It works similar muscles at a lower grade.

How do I make the Gironda Sternum Chins harder?

Progress to the Mixed-grip chin-up, or add load, range or slower lowering once your form is solid.