Gorilla Chin-Ups

Compound exercise, Body weight

Overview

Movement sequence: Chin-up on parallel handles with a neutral grip, combined with bent knees raised toward the chest.

Difficulty

Hard

Required equipment

Main muscles

  • Back: Large round muscle
    (Musculus teres major)
  • Back: Large back muscle
    (Musculus latissimus dorsi)
  • Back: Larger rhomboid muscle
    (Musculus rhomboideus major)
  • Back: Small round muscle
    (Musculus teres minor)
  • Biceps: Arm flexor
    (Musculus biceps brachii)
  • Abdomen: Straight abdominal muscle
    (Musculus rectus abdominis)

Training plans

Gorilla Chin-Ups is a suitable substitute for similar exercises in upper back training or as a supplement to various training plans.

Gorilla Chin-Ups: Basics and alternatives

Upper back: Involved main muscle groups Gorilla Chin-Ups

Involved main muscle groups:
Gorilla Chin-Ups

Gorilla chin-ups combine a classic underhand chin-up with a bent-knee raise. Pull toward the bar while drawing your knees toward your chest and curling your pelvis slightly. Your back and arms perform the pull, while your hip flexors and abs lift your legs and curl your pelvis.

Practice chin-ups (the underhand counterpart of pull-ups) and hanging knee raises separately before combining them. Control your legs through both movements. Use a secure bar with enough clearance above your head and around your knees.

Correct execution

Combining a chin-up with a knee raise leaves less room for correcting a swing. It helps to practice a steady hang and controlled leg movement before you put the two together.

Grip the bar about shoulder-width apart with your palms facing you. If you need a step to reach it, place it where you can put a foot back down without swinging forward. Keep it clear of the path your knees will take. Set both hands securely before lifting your feet off the support.

Start from a still hang with your knees bent and your lower legs behind you. Your thighs point downward. Pull yourself up while raising both knees toward your chest. Curl your pelvis slightly as you approach the top, aiming to finish the chin-up and knee raise together.

Keep your head in line with your upper body, even if it’s tempting to stretch your chin toward the bar. Both knees move together, and the small curl of your pelvis shouldn’t turn into a swing of your whole body.

Lower smoothly, straightening your elbows as your thighs return downward. Keep your knees bent and avoid swinging your feet far behind you. Pause in the hang if needed until you’re still before starting another repetition.

Video tutorial

Gorilla Chin Crunch: Abs, Core Exercise Demo How-to

Step-by-step instructions

Grip a secure pull-up bar with your palms facing you and hang with your feet clear of the floor.

Bend your knees and settle into a still starting position.

Pull your body up until your chin reaches bar height while raising your knees toward your chest.

Curl your pelvis slightly near the top, keeping your leg lift controlled.

Lower yourself with control as you straighten your elbows and bring your thighs back down, keeping your knees bent.

Stop any swing before repeating and use a stable step to finish if needed.

Common mistakes

Kicking your legs forward before you pull can start a swing that carries through the rest of the repetition. Practice the chin-up and knee raise separately if you can’t coordinate them yet.

Don’t drop from the top or cut the chin-up short to squeeze in another knee raise. Each rep should combine a complete pull with one controlled knee lift. End the set when your grip or control starts to give way, and rest before you practice again.