10 Best Gironda Sternum Chins Alternatives for Limited Equipment

Gironda Sternum Chins are done hanging. Ranked closest by our scoring: the Gironda Sternum Chin, Bench Pull-ups and the Pull Up (Neutral Grip).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Gironda Sternum Chins

Gironda Sternum Chins
Primary muscle
Lats
Equipment
Other
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Middle Back

How to perform Gironda Sternum Chins
  1. Grasp the pull-up bar with a shoulder width underhand grip.
  2. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
  3. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
  4. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
  5. Slowly start going back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.
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Ranked Gironda Sternum Chins Alternatives

10 substitutes, ranked by how closely each one matches Gironda Sternum Chins on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Gironda Sternum ChinPlay demonstration

    1. Gironda Sternum Chin

    99% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

    A straight swap when you want to keep working the lats.

    How to perform this exercise
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  2. Bench Pull-upsPlay demonstration

    2. Bench Pull-ups

    95% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the lats.

    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  3. Pull Up (Neutral Grip)Play demonstration

    3. Pull Up (Neutral Grip)

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  4. Pull-upPlay demonstration

    4. Pull-up

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  5. Pullups

    5. Pullups

    95% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  6. Rocky Pull-up PulldownPlay demonstration

    6. Rocky Pull-up Pulldown

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  7. Shoulder Grip Pull-upPlay demonstration

    7. Shoulder Grip Pull-up

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  8. Wide Grip Pull-upPlay demonstration

    8. Wide Grip Pull-up

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  9. Wide-grip Rear Pull-up

    9. Wide-grip Rear Pull-up

    95% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins
  10. L-pull-upPlay demonstration

    10. L-pull-up

    95% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang with your arms fully extended and your body straight.
    3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as Gironda Sternum Chins
    • Equipment: bodyweight only, the same as Gironda Sternum Chins
    • Body position: hanging, the same as Gironda Sternum Chins

How to Choose the Right Gironda Sternum Chins Substitute

Choose a substitute by matching movement plane, range of motion, and loading capacity to what you want from the Gironda variation. Prioritize vertical pulling (pull-ups/pulldowns) if you want the same shoulder extension and lower-lat emphasis; pick horizontal rows for reduced shoulder strain and stronger mid-back activation. Consider equipment, ability to progressively overload, and shoulder health. Cue selection: favor elbow-driven pulling, maintain a neutral spine with slight thoracic extension, and stop short of painful end-range. If your goal is width, choose wide-grip vertical pulls; for thickness and reduced shoulder stress, use chest-supported rows or Meadows rows.

Gironda Sternum Chins FAQ

What muscles does Gironda Sternum Chins work?

Gironda Sternum Chins primarily target the latissimus dorsi, especially the lower lat fibers, plus teres major, posterior deltoids, rhomboids, and biceps. The movement emphasizes scapular depression and maximal shoulder extension; cue a pronounced chest-to-sternum path and squeeze the lats as the elbows drive down and back.

What is the best bodyweight alternative to Gironda Sternum Chins?

Wide-grip pull-ups are the top bodyweight substitute because they preserve vertical pull and long-arm shoulder extension. Lean back slightly, pull the elbows down toward your hips, and aim to bring the chest toward the bar to replicate sternum-level activation.

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