Sternum Pull Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Hang from the bar with a shoulder-width grip and the arms straight.
- Lean the head and shoulders back and arch the upper back as you start to pull.
- Keep leaning back as you rise, so the body tilts away from the bar and the elbows drive down and back past the ribs.
- Finish with the lower chest touching the bar, then lower under control to a full hang.
FORM TIPS
- The lean back makes the top half a row, which brings the upper back in hard. Staying upright turns it back into an ordinary pull up.
- Expect far fewer reps than a normal pull up. End each set when the chest no longer reaches the bar.
TARGET MUSCLES
Primary
- Lats
- Biceps
Secondary
- Traps
- Forearms
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.