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Gorilla Chin

Gorilla Chin

The Gorilla Chin exercise is a compound movement that targets the muscles in your upper body, particularly the back, shoulders, and arms. It is a variation of the classic chin-up exercise and is known for its ability to increase overall upper body strength and muscular endurance. The Gorilla Chin exercise is challenging, but with practice and proper form, anyone can reap the benefits it offers. Executing the Gorilla Chin requires a strong grip and upper body strength. It begins by gripping a pull-up bar with an underhand grip, slightly wider than shoulder-width apart. As you hang, pull yourself up while keeping your elbows tucked in and close to your body. The movement should be initiated by the muscles in your back and arms rather than relying solely on momentum. Due to the compound nature of the Gorilla Chin exercise, it engages multiple muscle groups simultaneously. The primary muscles targeted are the latissimus dorsi (lats) in your back, which help create that desirable V-shape, as well as the biceps brachii in your arms. Additionally, this exercise also engages the muscles in your shoulders, forearms, and core, making it a great all-around upper body exercise. Incorporating the Gorilla Chin exercise into your routine can help improve your overall upper body strength and increase muscular endurance. It is an effective exercise for those looking to build and tone their back, arms, and shoulders. Remember to always perform this exercise with proper form to maximize its benefits and reduce the risk of injury. Work your way up to performing multiple sets and gradually increase the difficulty by adding weighted resistance or attempting more challenging variations. Happy gorilla chinning!


  • Start by standing with your feet shoulder-width apart and your arms by your sides.
  • Bend your knees slightly and hinge forward from your hips, keeping your back straight and core engaged.
  • Allow your arms to hang down towards the ground.
  • Now, bend your elbows and raise your arms out to the sides, bringing your palms up towards your shoulders.
  • Keep your elbows raised and close to your body throughout the movement.
  • Next, push your elbows back and squeeze your shoulder blades together as you bring your chin towards your hands.
  • Pause for a moment and then slowly lower your chin back down towards the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Incorporate progressive overload by gradually increasing the resistance to challenge your muscles.
  • Engage your core throughout the movement to maintain stability and prevent injury.
  • Perform the exercise in a controlled manner, avoiding any jerky or momentum-based movements.
  • Ensure a full range of motion by extending your arms completely and squeezing your shoulder blades at the top of the movement.
  • Gradually increase the number of reps or sets to improve muscular endurance over time.
  • Combine the Gorilla Chin exercise with other compound exercises to create a full-body workout.
  • Incorporate variety by using different grip positions or attaching resistance bands to increase the intensity.
  • Allow for adequate rest and recovery between training sessions to allow your muscles to repair and grow.
  • Listen to your body and adjust the exercise based on your individual fitness level and any limitations or injuries.

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