Butterfly Pull-up
Expert Advice
Ensure you have mastered strict pull-ups before attempting butterfly pull-ups to reduce the risk of injury.
How-to-do Steps
- Hang from a pull-up bar with hands slightly wider than shoulder-width apart.
- Initiate a circular motion by kicking your legs forward and then backward.
- As your legs swing backward, pull your chest up to the bar in a circular path.
- Press down on the bar as you reach the top to propel your body into the next rep.
- Continue the movement in a smooth, butterfly wing-like motion.
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Muscles Worked
Butterfly Pull-up primarily targets the Biceps, Forearms, Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps20%
Forearms20%
Shoulders20%
Lats20%
Traps20%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Butterfly Pull-up work?
Butterfly Pull-up primarily targets the Biceps, Forearms, Shoulders, Lats, Traps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Butterfly Pull-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Butterfly Pull-up suitable for beginners?
Butterfly Pull-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
