Gorilla Chin 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Gorilla Chin is a bodyweight exercise that primarily targets the abs while also engaging the lats as a secondary muscle group. Performed by hanging from a pull-up bar with a grip slightly wider than shoulder-width, it involves pulling the body upward until the chin clears the bar, squeezing the shoulder blades together at the top, and then lowering the body back down with control. This movement strengthens the core, improves grip and upper-body pulling strength, and enhances overall stability and body control.
How to Perform
Grasp the pull-up bar with your hands positioned a little wider than your shoulders and let your body hang freely.
Engage your core and pull yourself upward until your chin rises above the bar.
Bring your shoulder blades together and pause briefly at the top of the movement.
Slowly lower your body back to the hanging position, maintaining control throughout.
Continue for the chosen number of repetitions, focusing on steady, controlled motion and core engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Tighten your abdominal muscles for the entire duration of the exercise.
Maintain a straight and stable posture to prevent any swinging of the body.
Move deliberately and with control to fully activate the targeted muscles.
How Not to Perform
Don’t swing your legs or use momentum to lift your body.
Don’t arch or bend your back; keep your torso stable.
Don’t let your shoulders rise toward your ears; keep them down and engaged.
Don’t jerk your body quickly; avoid fast, uncontrolled movements.
Don’t release your core; keep it tight throughout the exercise.
Don’t grip the bar too narrowly or too widely; maintain proper hand placement.
Don’t shrug or overextend at the top; focus on controlled chin-over-bar movement.
Don’t let your arms fully lock out too harshly at the bottom; lower with control.
Don’t neglect breathing; exhale while pulling up and inhale while lowering.
Don’t rush repetitions; prioritize quality and full range of motion over speed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
