How to do a Butterfly Pull Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Butterfly Pull Up
Instructions for Proper Form
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.
- Grab ahold of the pull up bar with an overhand grip with your arms extended.
- 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.
- 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.
- 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.
- Continue kipping for the allotted repetitions.
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Alternative Exercises to Butterfly Pull Up
1. Pull Up
93.2 mSCORESWAPPED 268 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
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2. Chin Up
88.4 mSCORESWAPPED 128 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
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3. Neutral Grip Pull Up
63 mSCORESWAPPED 99 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
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4. Wide Grip Pull Up
59.4 mSCORESWAPPED 78 TIMESFocuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Intermediate
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5. Mixed Grip Pull Up
23.9 mSCORESWAPPED 66 TIMESCombines one palm facing forward and one palm facing the body, challenging the lats, biceps, and grip strength unevenly. This variation helps in overcoming strength imbalances and enhances grip variation for improved muscular development.
- Intermediate
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6. Archer Pull Up
26 mSCORESWAPPED 65 TIMESA dynamic and advanced pull-up variation that involves a circular motion, allowing for faster and more efficient movement. Ideal for athletes looking to increase pull-up speed and efficiency, particularly in competitive settings.
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7. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 54 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
8. Dumbbell Row
99.9 mSCORESWAPPED 53 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
9. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 49 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
10. Cable Row
99.8 mSCORESWAPPED 48 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.