Gorilla Chin/Crunch

An intermediate strength exercise for the abs, biceps and back, done with a pull-up bar.

Movement guide

Gorilla Chin/Crunch

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight + Pull-up bar

Muscle focusAbs · Biceps · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cross-body crunch demonstrated on the 3D figure

3D demoCross-body crunchBeginner · No equipment

Similar move, beginner grade.

This move

Gorilla Chin/Crunch demonstrated on the 3D figure

3D demoGorilla Chin/CrunchIntermediate · Pull-up bar

Intermediate grade (source-assigned).

Harder option

Tuck front lever demonstrated on the 3D figure

3D demoTuck front leverAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
Slowly start to inhale as you return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Biceps, Back.

Equipment

Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bicycle crunch demonstrated on the 3D figure

3D demoBicycle crunchIntermediate · No equipment

3D demoCrunchBeginner · No equipment

Crunch with the legs on a ball demonstrated on the 3D figure

3D demoCrunch with the legs on a ballBeginner · Exercise ball

Decline crunch demonstrated on the 3D figure

3D demoDecline crunchIntermediate · A bench or box

Decline oblique crunch demonstrated on the 3D figure

3D demoDecline oblique crunchIntermediate · A bench or box

Decline reverse crunch demonstrated on the 3D figure

3D demoDecline reverse crunchIntermediate · A bench or box

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Questions people ask

What muscles does the Gorilla Chin/Crunch work?

Mainly the abs, with help from the biceps and back.

What equipment do I need for the Gorilla Chin/Crunch?

Pull-up bar.

Is the Gorilla Chin/Crunch good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cross-body crunch.

What is an easier alternative to the Gorilla Chin/Crunch?

Try the Cross-body crunch. It works similar muscles at a lower grade.

How do I make the Gorilla Chin/Crunch harder?

Progress to the Tuck front lever, or add load, range or slower lowering once your form is solid.