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.
Details
Primary
Biceps20%
Forearms20%
Shoulders20%
Lats20%
Traps20%
Equipment
Special Bar
Exercise Type
Strength
