Lat Exercises

Gironda Sternum Chins

This is a variation of the basic Chin Up that focus more on the lats. Your goal is to touch the bar at the sternum (mid chest).

Gironda Sternum Chins - Step 1 Gironda Sternum Chins - Step 2


  1. Grasp the pull up bar with a shoulder width underhand grip.
  2. Hang from the bar with your arms fully extended.
  3. Pulling yourself towards the bar lean your head back as far as you can and arch your spine.
  4. Continuing pulling so that your collarbone passes the bar and you are able to touch your sternum to the bar.
  5. Slowly lower yourself back to starting position.


  • Your hips and legs should be at a 45 degree angle to the floor as you near the bar.

Gironda Sternum Chins - Muscles Worked

Primary Muscle: Lats
Secondary Muscle: Lats, Biceps
Equipment Type: Body Only

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