Sternum Pull up (Gironda)
Trains the lats. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Sternum Pull up (Gironda)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Sternum Pull up (Gironda) trains
Technique
How to do the Sternum Pull up (Gironda)
- Grasp a pull-up bar with an underhand or overhand grip, hands about shoulder-width apart, and hang with your arms fully extended.
- Pull your body upward while leaning your torso back, arching your spine and driving your chest towards the bar.
- Continue pulling until your sternum touches or nearly touches the bar, with your torso close to parallel with the floor at the top.
- Lower yourself back to the starting position with control, straightening your body as you descend. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Lean back progressively as you pull so your chest, not your chin, travels towards the bar.
- Squeeze your shoulder blades down and together at the top to fully engage your lats and mid-back.
- Perform the movement slowly and with control; this variation is demanding and momentum defeats its purpose.
- Master standard pull-ups before attempting this advanced variation.
Substitutes
Swap Sternum Pull up (Gironda) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Sternum Pull up (Gironda) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.