Muscle Group: Back
This is an advanced exercise for experienced lifters. Thankfully for us, a man named Vince Gironda popularized this exercise. You might know of Vince by the gym he ran in the early days of bodybuilding, “Vince’s Gym” which was named after himself. Some old-school bodybuilders swear that the Gironda Sternum Chin Ups are the single best lat exercise ever invented!
1. This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar.
2. Begin by grabbing the pull-up bar with an underhand grip, approximately shoulder width apart. Now hang with your arms fully extended.
3. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you’ve completed the concentric (positive) portion of the movement, your head will be parallel to the floor. This not only works the lats but the entire lower back.
The beginning of the movement is more like a classic chin up.
The midrange resembles a pullover motion.
The end position duplicates the finishing motion of a rowing movement.