Back Exercise · Body Weight
Gironda Sternum Chin
Leaning back and pulling toward the sternum rather than the chin changes a standard chin-up's bar path enough to bias the lats and lower chest over the biceps, similar to how a behind-the-neck pulldown shifts emphasis compared to a front pulldown. Vince Gironda popularized it as a chest-and-back builder rather than a straightforward pulling exercise.
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- Back
- Equipment
- Body Weight
- Target
- Lats
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Gironda Sternum Chin
- Stand beneath a high bar with your feet shoulder-width apart.
- Reach up and take an overhand grip on the bar, a little wider than shoulder width.
- Hang from the bar with your arms straight and your body extended.
- Use your lats and biceps to pull your chest toward the bar, leading with your sternum rather than your chin.
- Pause briefly at the top, then lower yourself slowly back to a full hang.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Gironda Sternum Chin mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids, Rear Deltoids.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Gironda Sternum Chin work?
- The Gironda Sternum Chin mainly works your lats. It also helps strengthen your biceps and rhomboids, rear deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Gironda Sternum Chin?
- You do the Gironda Sternum Chin with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Gironda Sternum Chin?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Gironda Sternum Chin?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.