Lats exercise · body weight
Gironda Sternum Chin
The gironda sternum chin is a bodyweight exercise that targets the lats, with the biceps, rhomboids and rear deltoids assisting.
- Target muscle
- Lats
- Also works
- Biceps, rhomboids, rear deltoids
- Equipment
- Body weight
- Body part
- Back
How to do the gironda sternum chin
- Stand facing a high bar with your feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every bodyweight exercise.
