Sternum Pull up (Gironda)
Complete guide to Sternum Pull up (Gironda). Learn proper form, technique, and execution. Targets Back — Lats. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Sternum Pull up (Gironda)
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Pull yourself up by driving your elbows back and down, leaning back as you rise so that your sternum touches the bar at the top and exhale.
Slowly lower yourself back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |