Gorilla Chin
Use pure bodyweight leverage to build midsection control under load: Gorilla Chin closes out a session in minutes.
How to do Gorilla Chin
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your palms facing away from you.
- Engage your core and pull your body up towards the bar, bringing your chin above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Gorilla Chin Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Gorilla Chin Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Gorilla Chin
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Gorilla Chin — Frequently Asked Questions
How do you do the Gorilla Chin?
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your palms facing away from you. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Gorilla Chin work?
The Gorilla Chin primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Gorilla Chin should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Gorilla Chin good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Gorilla Chin?
Try the Crunch (on Stability Ball, Arms Straight), Smith Hip Raise or the Barbell Seated Twist. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
