Butterfly Pull Up
Butterfly Pull Up Exercise Description
The Butterfly Pull-Up is an advanced kipping pull-up that uses a continuous circular swing to cycle repetitions efficiently. It blends a vertical pulling action with coordinated hollow-to-arch body positions and a “press away” at the top to re-enter the swing without pausing. Primary movers include the latissimus dorsi and biceps brachii, with important assistance from the middle and lower trapezius, rhomboids, posterior deltoids, and forearm flexors for scapular control and grip. The trunk (abdominals and glutes) maintains a neutral spine and transfers force between the hips and shoulders. Technique priorities are an “active shoulder” (scapular depression and retraction), smooth rhythm, and controlled range to avoid excessive lumbar extension. Because of the speed and shoulder demand, this skill is best attempted after mastering a strict pull-up and a standard kipping pull-up so you can maintain alignment and control throughout the cycle.
- Muscle Groups: Biceps, Lats
- Target Muscles: Biceps Brachii - Long Head, Latissimus Dorsi
- Assisting Muscles: Brachialis, Deltoid - Posterior, Flexor Digitorum Superficialis, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Iliocostalis, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Back, Mid Back, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Butterfly Pull Up Exercise
‘- Stand under a stable pull-up bar; jump to a pronated grip just outside shoulder width with thumbs wrapped.
– Set a full, active hang: ribs down, glutes lightly engaged, long neutral spine, shoulders pulled down and slightly back.
– Initiate a small, controlled kip: move from hollow (toes slightly in front, posterior pelvic tilt) to arch (chest through, legs together).
– As you swing forward under the bar, snap back to hollow, then pull by depressing the scapulae and driving elbows down and back.
– Clear the bar with your chin while keeping the neck neutral; avoid reaching with the head.
– At the top, “press away” from the bar—extend the shoulders slightly and open the chest—to flow immediately into the next arch.
– Keep the kip compact and rhythmic; synchronize hip drive with the pull to create a smooth circular path.
– Maintain active shoulders at the bottom; avoid a passive dead hang between reps.
– Keep legs together with minimal knee bend; control lumbar extension to protect a neutral spine.
– If rhythm or shoulder engagement is lost, stop the set and drop safely from the bar.
Butterfly Pull Up Tips
‘- Grip the bar just outside shoulder width with a pronated grip and thumbs wrapped before you start swinging.
– Establish a full, active hang: ribs down, glutes lightly engaged, long neutral spine, shoulders pulled down and slightly back.
– Use a controlled hollow-to-arch swing: hollow with toes slightly in front and posterior pelvic tilt, then arch with chest through and legs together.
– As you swing forward, snap back to hollow, then pull by depressing the scapulae and driving the elbows down and back.
– Clear the bar with your chin while keeping the neck neutral; avoid reaching for the bar with your head.
– At the top, “press away” from the bar by slightly extending the shoulders and opening the chest to flow into the next arch.
– Keep the kip compact and rhythmic, syncing your hip drive with the pull to create a smooth circular path.
– Maintain active shoulders at the bottom of each rep; avoid dropping into a passive dead hang.
– Keep your legs together with minimal knee bend and control lumbar extension to maintain a neutral spine.
– If you lose rhythm or shoulder engagement, stop the set and drop safely from the bar.
Butterfly Pull Up Beginner Introduction
The Butterfly Pull-Up is a fast-paced pull-up style built around a looping swing that links one rep directly into the next. Instead of pausing at the top or bottom, the body flows through a rounded, hollow position into a long, arched line and back again, creating a smooth circular path around the bar. A small push away at the finish of each pull leads right into the following swing, which allows high-rep sets when technique is dialed in.
This skill places major demand on the back and biceps, with strong help from the upper back, shoulders, and forearms for shoulder control and grip. The abs and glutes organise the trunk so force from the hips transfers cleanly to the arms. Because of its speed and shoulder loading, this variation typically appears in athletes who already display solid strict and standard kipping pull-ups, along with good rhythm and body awareness. The emphasis sits on coordinated timing, continuously engaged shoulders, and a comfortable motion through the lower back rather than chasing height at any cost.