How to do the Gorilla Chin
Gorilla Chin is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Forearms and Biceps.
Gorilla Chin demonstration · © GymiaFit
Gorilla Chin at a glance
- Primary muscles
- Abs
- Secondary muscles
- Forearms, Biceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Gorilla Chin step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Hang from the bar with your arms fully extended and your palms facing away from you.
- 4Engage your core and pull your body up towards the bar, bringing your chin above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Gorilla Chin — questions
What muscles does the Gorilla Chin work?
The Gorilla Chin primarily targets the Abs. It also recruits the Forearms, Biceps as secondary movers.
What equipment do I need for the Gorilla Chin?
None — the Gorilla Chin uses your bodyweight only, so it works at home with nothing but floor space.
Is the Gorilla Chin suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Gorilla Chin?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Gorilla Chin demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.