Plate-Balancing Sternum Pull-Ups (a.k.a. Gironda Pull-Ups). This is a fantastic back exercise from the legendary Vince Gironda that takes your body from a vertical pull to a horizontal pull in one, smooth movement. What I've done here is just a small change. In order to create a neutral grip, I've set a 45 lb bumper plate (DO NOT use a steel plate - too slippery) on top of the bar so that I can grip over the sides with a false grip (no thumbs). Now, it's actually NOT that hard to balance the plate like this. You do want to make sure it's centered on the bar but as long as you're pulling evenly, it's not super challenging to maintain the balance. At the bottom of the exercise, make sure your body is vertical and that you're getting a good stretch on the lats. I like to look forward and down a bit in order to make sure I'm getting that position. I prefer to do these under control - no momentum. The plate balancing actually helps with that, as you can imagine. As you come up to the top, because you're perpendicular under the bar, in order to pull straight up you HAVE to lean back into a sternum pull-up. The plate and grip essentially forces the issue for performing the movement as a sternum pull-up. This exercise in general is excellent for back strength AND also scapular control and strength. I find the balancing plate setup makes it even better. --- Get 4 of my best muscle-building books (link in bio) #sternumpullup #girondapullup #pullups #calisthenics #bodyweightexercise - @madscientistofmuscle