Gorilla Chin

Gorilla Chin


The Gorilla Chin exercise, also known as Gorilla Chin/Crunch or Gorilla Pull-Up, is a compound upper body exercise that targets the back, biceps, and core muscles. It combines elements of a pull-up and a hanging leg raise or knee tuck. The exercise is performed by hanging from a pull-up bar with an underhand (supinated) grip, and as you pull your body upward, simultaneously raising your knees towards your chest or elbows. This exercise helps to strengthen the lats, biceps, and core muscles, making it a popular choice for calisthenics, bodyweight workouts, and pull-up progression routines.

Muscle Group

Equipment Required

Gorilla Chin Instructions

  1. Find a sturdy pull-up bar that can support your body weight without any risk of falling or bending.
  2. Stand below the pull-up bar and jump or reach up to grab it with an underhand (supinated) grip, with your hands positioned shoulder-width apart.
  3. Hang from the bar with your arms fully extended, ensuring your feet are off the ground and your body is in a straight line.
  4. Begin to pull your body upwards by engaging your lats and biceps, while simultaneously raising your knees towards your chest or elbows.
  5. Continue pulling yourself up until your chin is above the bar, and your knees or thighs are as close to your chest or elbows as possible.
  6. Hold the top position briefly, focusing on maintaining proper form and engaging your core.
  7. Slowly lower your body back down to the starting position, extending your arms fully and lowering your knees back down.
  8. Repeat the Gorilla Chin exercise for the desired number of repetitions or sets, ensuring proper form and control throughout the movement.
  9. Rest and recover between sets as needed, and consider incorporating this exercise into a well-rounded upper body or full-body workout routine.

Gorilla Chin Form & Visual

Gorilla Chin

Gorilla Chin Benefits

  • Strengthens the biceps and forearms
  • Improves grip strength
  • Targets the upper back muscles
  • Engages the core for stability
  • Can be modified for different fitness levels

Gorilla Chin Muscles Worked

  • Biceps
  • Forearms
  • Upper back
  • Trapezius
  • Rhomboids

Gorilla Chin Variations & Alternatives

  • Gorilla Chin-Up
  • Chin-Up with Resistance Band
  • Weighted Chin-Up
  • Close-Grip Chin-Up
  • Assisted Chin-Up
  • One-Arm Chin-Up
  • Commando Chin-Up
  • Chin-Up with Knee Raise
  • Chin-Up with Leg Raise
  • Chin-Up with Twist