Beginner
GIRONDA STERNUM CHIN
Back
Body Part
Lats
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing a high bar with your feet shoulder-width apart.
2
Step:2 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Hang from the bar with your arms fully extended and your body straight.
4
Step:4 Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
5
Step:5 Pause for a moment at the top, then slowly lower yourself back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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