Gorilla Chin
Description
The gorilla chin performs a chin-up and adds a knee raise (or leg raise) at the top of each rep. It combines vertical pulling with lower ab work in one demanding exercise.
Equipment Required
Gorilla Chin Instructions
- Grip a pull-up bar with an underhand grip.
- Pull up until your chin clears the bar.
- At the top, raise your knees toward your chest (or legs straight for harder).
- Hold briefly with chin above bar and knees raised.
- Lower your legs, then lower your body.
- Repeat.
- This is very demanding — combines two exercises.
- Aim for 5 to 8 reps.
Gorilla Chin Form & Visual
Gorilla Chin Benefits
- Combines pulling with ab work
- Time-efficient compound exercise
- Builds back, biceps, and abs together
- Advanced bodyweight exercise
- Develops hanging body control
- Impressive skill
Gorilla Chin Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rectus abdominis
- Hip flexors
- Forearms
Gorilla Chin Variations & Alternatives
- Chin-Up (no leg raise)
- Hanging Knee Raise (no pull)
- Pull-Up
- L-Sit Pull-Up
- Toes to Bar
