Exercise Guide

Gironda Sternum Chin-up

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Latissimus Dorsi, Teres Muscles
Biceps, Triceps, Hand Flexors, Trapezius, Lower Back, Deltoids
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required:Pull-up Bar
level:Challenging
type:Strength
Variations available (5)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General and Specifics

  • in this variation of the chin-up the focus is on the lats

Starting Position

  • encompass the chin-up bar with shoulder width under hand grip (palms point to the body)
  • let your body hang down with almost fully stretched out arms

Correct Execution

  • pull yourself up
  • lean your head back, so that the chest always points to the bar
  • your back curves while pulling
  • at the end of the motion the pulling becomes a rowing
  • you reached the final position, if your sternum touches the bar
  • the neck is almost parallel to the floor, the core is in a 45 degree angle to the floor
  • hold the tension for a short moment
  • keep the angle of the body when you sink down again, this keeps the focus on the lats
  • repeat the back exercise several times
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Related exercise lists:

Pull-up Bar, Lats, Back, Strength