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Last updated March 5, 2026
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LatsTeres Major
Pull up - Sternum (Gironda)
Perform a pull-up leaning back until your sternum touches the bar, maximizing upper back and lat contraction.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
bicepsupper back / rhomboidslower trapsrear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Grip a pull-up bar with an overhand grip, slightly wider than shoulder-width.
- Hang with arms fully extended and feet off the ground.
- Step 2Starting Position
- Engage your shoulders by retracting and depressing your scapulae.
- Keep your core tight and legs slightly in front of you.
- Step 3Execution
- Pull yourself up by driving your elbows down and back.
- As you ascend, lean your torso backward progressively.
- Aim to touch your sternum (mid-chest) to the bar.
- Squeeze your lats and upper back hard at the top.
- Lower yourself under control back to a full dead hang.
- Maintain the lean-back throughout the pull for maximum lat activation.