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Lats

Gironda Sternum Chins

Gironda Sternum Chins (Start)Gironda Sternum Chins (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A chin-up variation where you lean back and pull the chest toward the bar, emphasizing the lats and mid back.

Strength
Primary musclesLats
Secondary musclesBicepsMiddle Back

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hang from a pull-up bar with an underhand grip about shoulder width.
  2. 2Lean your torso back slightly and let your legs hang or cross at the ankles.
  3. 3Start with your arms fully extended.

How to perform

  1. 1Pull your elbows down and back while driving your chest toward the bar.
  2. 2Aim to touch your upper chest to the bar.
  3. 3Squeeze your shoulder blades together at the top.
  4. 4Lower slowly back to a full hang.

Alternatives

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Stretches for Lats

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