Exercise guide
Gironda Sternum Chins
Gironda Sternum Chins are an advanced chin-up variation performed with an underhand grip and a pronounced backward lean. The lats, biceps, and middle back pull the upper body toward the bar while the torso moves into a more horizontal angle than a standard chin-up.
Training context
What Makes Gironda Sternum Chins Different?
The goal is to bring the lower chest or sternum toward the bar rather than simply raising the chin over it. This changes the movement into a combination of a chin-up and bodyweight row.
The extreme lean, spinal extension, and head position described in the source may not suit every lifter. Use a less exaggerated angle when necessary and avoid forcing the neck backward.
Technique overview
Build the backward angle gradually
Begin from a controlled underhand hang and initiate the pull through the shoulders and elbows. Lean backward only as far as the trunk can remain organized, bringing the chest toward the bar. Lower slowly to the starting position. Stop before the grip, shoulders, neck, or lower back lose control.
Treat this as an overview and use a range, pace, and setup you can control.