Gironda Sternum Chins

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How to do it

Underhand grip at shoulder width, hanging with straight arms. Push your chest out and **lean back throughout the whole rep**, arching your back: the aim is not to clear the bar with your chin, it is to bring your sternum to the bar until it almost touches. You end up looking at the ceiling with your hips forward. It is the longest range there is in a chin-up, and you feel the lats top to bottom. The classic mistake is doing it like a normal chin and just going up; if your head does not travel back, it is not this exercise.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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