Arms | Back | Core | Exercise Database | Legs and Glutes
Gorilla chin crunch
- Target muscles: Latissimus Dorsi, Rectus Abdominis
- Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids (deep), Levator Scapulae, Middle and Lower Trapezius, Lower Pectoralis Major, Pectoralis Minor, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only), Rectus Femoris
- Mechanics: Compound
- Force: Pull
- With your hands shoulder-width apart, hang from a bar using an underhand grip (palms facing you). Your elbows should be fully extended.
- Bend your knees so that your shins are parallel with the floor. Your hips should remain straight.
- Exhale as you simultaneously and slowly pull yourself up towards the bar and crunch your knees up into your chest. At the height of the movement, your chin should be above the bar and your knees should be close to or against your chest.
- Hold for a count of two.
- Inhale as you slowly reverse the motion and return to the starting position.
- Perform for the desired number of repetitions.
Comments and tips
- The gorilla chin crunch is a major and advanced compound bodyweight exercise that is fantastic for building upper-body and core strength.
- Be sure to have first mastered the chin-up and the hanging leg and hip raise before attempting this exercise. The gorilla chin crunch combines the movement patterns of both of these exercises.
- The movement must be slow and controlled throughout the exercise. Do not swing or use momentum.
- To make this exercise more difficult, hold a dumbbell between your feet.
- See also the weighted pull-up.