How to do a Butterfly Pull Up

Authored by Fitbod

About Butterfly Pull Up

Sets Logged
16,167
Popularity Rank
990th
Difficulty
Advanced
Back Strength
9 mSCORE 60th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

An advanced and dynamic variation of the traditional pull-up, the Butterfly Pull Up is designed to minimize the movement's time by incorporating a circular motion with the legs and hips. This technique allows for quicker and more efficient repetitions, making it particularly popular in competitive fitness and CrossFit. It targets the upper back, shoulders, and arms, requiring and building significant core strength and coordination. Ideal for athletes looking to increase their pull-up efficiency and endurance, this exercise demands mastery of basic pull-ups and excellent upper body strength before attempting.

  1. Grab ahold of the pull up bar with an overhand grip with your arms extended.
  2. Begin the kip by swinging your body forward so that your back is in an extended position with your torso in front of your arms.
  3. As your body begins to swing backward, use the momentum to flex your elbows to your sides as your pull your chest up to the bar.
  4. Your chin should be over top of the bar as your continue the momentum so that your torso is again in an extended position in front of your hands.
  5. Continue kipping for the allotted repetitions.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight