Gironda Sternum Chin-up
(4.56)
through 9 votes
through 9 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Latissimus Dorsi![]() ![]() |
---|---|
auxiliary muscles: | Biceps![]() ![]() ![]() ![]() ![]() ![]() |
required: | Pull-up Bar |
fitness level: | Challenging |
exercise type: | Strength |
Variations available (5) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/gironda_brustbein_klimmzug1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/gironda_brustbein_klimmzug2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/gironda_brustbein_klimmzug3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/gironda_brustbein_klimmzug4hd.png)
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