A bodyweight vertical pull performed by drawing the chest toward the bar with a slight backward lean, stressing the latissimus dorsi and upper back muscles.
How to do the Gironda Sternum Pull Up#
- Grip a pull-up bar with an overhand grip and hang with your arms fully extended.
- Lean your torso back slightly and pull your shoulder blades down and together to set tension.
- Drive your elbows down and back to lift your chest or sternum up toward the bar.
- Hold briefly at the top with shoulders packed, then lower under control to a full hang.
- Keep your core braced to prevent excessive leg swing throughout the movement.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Traps (Trapezius)
Common mistakes#
- Kipping or using momentum to complete the pull.
- Pulling only to the chin instead of bringing the sternum to the bar.
- Allowing the shoulders to shrug up at the top.
- Dropping quickly on the descent instead of lowering with control.
