A fast, cyclical bodyweight pull that uses a hip-driven kip and a rapid pull to work the latissimus dorsi and the elbow flexors (biceps, brachialis, brachioradialis).
How to do the Butterfly Pull Up#
- Grasp the bar with hands just outside shoulder width and hang with the shoulders active.
- Begin a continuous circular swing by driving the hips back and then explosively snapping them forward.
- Use the forward hip drive to pull the chest toward the bar while letting your torso and legs rotate through the circle.
- Reach full elbow bend so your chest or upper sternum meets the bar at the top of the circle.
- Return the body into the hanging position by extending the arms and guiding the same circular hip path to set up the next rep.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Biceps (Biceps Brachii)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Relying only on arm pulling instead of using the hip drive.
- Stopping the circular hip motion and pulling straight up.
- Letting the shoulders collapse at the bottom of the hang.
- Using irregular timing so the kip and pull are out of sync.
