Gironda Sternum Chins

Gironda Sternum Chins is a advanced strength - reclining chin-up exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Advanced strength - reclining chin-up

Exercise technique

Grip
Use a shoulder-width underhand grip.
Hang
Extend your arms and raise your chest into a slight backward lean.
Pull
Lift your body by directing your elbows down and back.
Angle
Keep your legs and hips in front while gradually increasing the torso angle under control.
Target
Bring your lower chest toward the bar without requiring contact.
Pause
Pause briefly at the top without throwing your neck backward.
Descent
Reduce the torso angle under control as you return to a hang.

Key technique points

Attempt this advanced variation only with adequate pulling strength.
Control the chest rise.
Do not force your neck backward.
Keep your legs in front without swinging.
Choose sternum proximity according to shoulder control.
Complete the descent slowly.

Common mistakes

Excessive lower-back arch

Do not force chest contact by straining the lower spine.

Throwing the head back

Do not fling your neck backward to clear the bar.

Adding a kip

Do not create the torso angle by swinging your legs.

Forcing contact

Do not pull your shoulders back uncontrollably if your lower chest cannot reach.

Dropping to the bottom

Do not suddenly release the long-lever descent.

Narrowing the grip

Do not continue with a hand spacing that strains your wrists.

Frequently asked questions