Gironda Sternum Chins
An intermediate compound strength exercise that works the upper back.
Starting position
End position
How to Do Gironda Sternum Chins
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Gironda Sternum Chins
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Side To Side Chins
An intermediate compound strength exercise that works the upper back.
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2
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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3
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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4
Full Range-Of-Motion Lat Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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5
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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6
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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7
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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8
Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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9
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
-
10
V-Bar Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do gironda sternum chins work?
Gironda Sternum Chins primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for gironda sternum chins?
The source dataset does not record equipment for gironda sternum chins. Check the instructions above before you set up.
Gironda Sternum Chins: is it suitable for beginners?
Gironda Sternum Chins is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of gironda sternum chins?
Side To Side Chins, Alternating Kettlebell Row, Bent Over Two-Arm Long Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my gironda sternum chins reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; gironda sternum chins can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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