Abs exercise · body weight
Gorilla Chin
The gorilla chin is a bodyweight exercise that targets the abs, with the forearms and biceps assisting.
- Target muscle
- Abs
- Also works
- Forearms, biceps
- Equipment
- Body weight
- Body part
- Waist
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The forearms and biceps work as secondary muscles. See all ab exercises or every bodyweight exercise.
