Exercise guide · Advanced · Compound

Gorilla Chin: How to Do It & Muscles Worked

The gorilla chin is a challenging bodyweight exercise that targets the abs while also engaging the forearms and biceps. It involves a pull-up motion with a strong core contraction to bring the chin above the bar.

Primary muscles
Abs
Secondary muscles
Forearms , Biceps
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the gorilla chin
Front view: muscles worked by the gorilla chin. Primary: abs. Secondary: forearms and biceps.
Back view: muscles worked by the gorilla chin. Primary: abs. Secondary: forearms and biceps.
Primary Secondary

How to do the gorilla chin

  1. Step 1: Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Step 2: Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Hang from the bar with your arms fully extended and your palms facing away from you.
  4. Step 4: Engage your core and pull your body up towards the bar, bringing your chin above the bar.
  5. Step 5: Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the gorilla chin by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Gorilla Chin alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.