Smart Workout Diary

Gironda Sternum Pull-Up

The Gironda Sternum Pull-Up is an advanced bodyweight pull-up performed with a pronounced backward lean and arched torso, aiming to bring the sternum toward the bar. It primarily trains the lats and upper back while heavily involving the biceps, rear shoulders, and core. It supports advanced pulling strength, upper-body control, and back development.

Demonstration

Gironda Sternum Pull-Up — demonstration 1
Gironda Sternum Pull-Up — demonstration 2

Instructions

  1. Set up beneath a secure pull-up bar and take a slightly wider-than-shoulder-width overhand grip.
  2. Hang with your arms straight, then draw your shoulders down and back. Keep your legs together and brace your abdomen.
  3. Pull by driving your elbows down and back while leaning your torso backward and opening your chest. Maintain a controlled arch rather than swinging.
  4. Continue until your sternum approaches the bar, or stop at the deepest position you can control without shoulder discomfort.
  5. Lower slowly to a full controlled hang, keeping the shoulders engaged. Reset your body position before the next repetition.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Expert

Technique tips

  1. Earn the variation first: build a strong base of strict pull-ups before using the deep backward lean.
  2. Keep the movement smooth; kicking, kipping, or excessive swinging shifts tension away from the back.
  3. Use only pain-free range of motion. Reduce the lean or end the repetition earlier if your shoulders feel pinched or unstable.
  4. Exhale as you pull and inhale during the slow descent. Keep each lowering phase controlled.
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