Butterfly Pull-Up
Master the Butterfly Pull-Up! Build strength, mobility, & coordination for this advanced move. Perfect for CrossFit & gymnastics enthusiasts.
The Butterfly Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar.
Required Equipment
Butterfly Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Butterfly Pull-Up Variations and Alternatives
How to do the Butterfly Pull-Up
Grab the pull-up bar with an overhand grip slightly wider than shoulder-width and hang with straight arms.
Initiate a rhythmic swing by moving your chest forward and pushing your hips back into a hollow body shape.
Drive your hips upward explosively while pulling down on the bar to lift your chin over the top.
Push away from the bar at the top of the movement to transition smoothly back into the rear swing.
Control your descent and immediately flow into the next repetition without stopping at the bottom.
Butterfly Pull-Up FAQs
What muscles does the Butterfly Pull-Up work?
The Butterfly Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Butterfly Pull-Up?
Pull up bar.
Is the Butterfly Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Butterfly Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Butterfly Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Muscle Bar Up, Elbow Double-Knee Pull-Up and Jumping Pull-Up.
Training calculators
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