Pull up - Sternum (Gironda)

Perform a pull-up leaning back until your sternum touches the bar, maximizing upper back and lat contraction.

Quick facts

Primary and secondary muscle groups targeted by this movement.

LatsUpper Lats / Teres

BicepsUpper Back / RhomboidsLower TrapsRear Shoulders

What you need and how to position yourself before starting.

Pull Up Bar

Bilateral

Hanging

reps

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.

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