Gironda Sternum Chin-up

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