Gorilla Chin Up

Gorilla Chin Up Exercise Description

The Gorilla Chin (chin-up with knee raise) is a compound bodyweight movement that blends a supinated-grip chin-up with a controlled hanging knee raise. It trains the vertical pull pattern while adding active trunk flexion, demanding coordination and midline control. Primary work is performed by the latissimus dorsi and elbow flexors during the pull, and by the rectus abdominis and hip flexors as the knees rise. Scapular stabilizers and forearm flexors support grip and shoulder position throughout. The objective is to clear the bar with the chin as the knees approach the chest—without swinging or craning the neck. Emphasize a neutral cervical spine, depressed/scapular set, and a slight posterior pelvic tilt during the knee lift to avoid lumbar arching. Performed smoothly, this exercise reinforces efficient pulling mechanics and braced-core positioning on the bar using only body weight.

Muscle Groups: Abs, Biceps, Core, Hips, Lats, Waist
Target Muscles: Brachialis, Latissimus Dorsi, Psoas Major, Rectus Abdominis
Assisting Muscles: Biceps Brachii - Long Head, External Obliques, Iliacus, Rectus Femoris, Teres Major
Stabilizing Muscles: Flexor Digitorum Superficialis, Flexor Pollicis Longus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Lower Body, Upper Body
Body Parts: Arms, Back, Core, Hips, Legs, Mid Back, Torso, Upper Arms, Upper Legs
Body Surface: Back, Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Hip Flexors, Shoulder Extensors, Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Hip Flexor, Lats, Lower Bicep, Stomach
Movement Direction: Vertical
Muscle Position: Anterior, Posterior
Gender: Male

How To Do The Gorilla Chin Up Exercise

‘- Grip a stable pull-up bar with palms facing you (supinated), hands about shoulder-width.
– Hang with arms straight; engage a light “hollow” body: ribs down, glutes lightly squeezed, legs together slightly in front of the body.
– Set the shoulders by depressing and gently retracting the scapulae; keep the neck neutral.
– Begin the pull by driving elbows down and back while simultaneously lifting knees toward the chest.
– Think “bring pelvis toward ribs” to create a controlled posterior pelvic tilt as the knees rise.
– At the top, chin clears the bar and thighs approach the torso; avoid shrugging or jutting the chin forward.
– Pause briefly with full-body tension.
– Lower with control: extend the elbows and lower the legs smoothly to the start, minimizing sway.
– Breathe out during the pull/knee lift; breathe in as you return to the hang while staying braced.
– Avoid kipping, excessive rib flare, arching the low back, or letting the shoulders ride up toward the ears.

Gorilla Chin Up Tips

‘- Use a shoulder-width, palms-facing-you (supinated) grip on a stable pull-up bar.
– Start from a full hang with arms straight and legs held together slightly in front of the body.
– Lightly brace a “hollow” body by bringing ribs down and lightly squeezing the glutes.
– Depress and gently retract your shoulder blades before pulling, and maintain this scapular set.
– Keep your neck neutral throughout; do not jut the chin forward to reach the bar.
– Initiate the movement by driving your elbows down and back as you lift your knees toward your chest.
– Think about bringing your pelvis toward your ribs to create a controlled posterior pelvic tilt as the knees rise.
– Aim to have your chin clear the bar as your thighs approach your torso, without swinging.
– Pause briefly at the top with full-body tension before lowering.
– Lower both your arms and legs with control to minimize sway, breathing out on the pull/knee lift and in on the return.

Gorilla Chin Up Beginner Introduction

The Gorilla Chin (chin-up with knee raise) is a bodyweight drill that blends an underhand chin-up with a hanging leg motion. It takes the classic bar pull and layers in a knee lift, so the upper and lower body move together as one coordinated pattern. As the body rises, the back and arms drive the pull, while the abs and hip flexors bring the knees upward, turning it into a full‑torso challenge rather than a simple upper‑body exercise.

Throughout the motion, the bar is held with the hands while the forearms and muscles around the shoulder blades contribute to a steady, supported hang. The goal is a smooth rise until the chin passes the bar as the thighs travel toward the front of the body, then a controlled return without swinging. This makes the movement a useful choice for practicing strong pulling technique, solid body alignment, and a braced mid‑section while suspended from a bar.