# Butterfly Pull-Up

URL: https://heatsy.app/ex/butterfly-pull-up

Also known as: Butterfly Pullup, Butterfly Kipping Pull-Up

Body region: Back, Arms

## Muscles

- Main: Latissimus Dorsi, Teres Major
- Helps: Deltoid, Pectoralis Major, Trapezius, Rhomboids, Biceps, Brachialis, Brachioradialis
- Holds: Rectus Abdominis, Rectus Femoris, Flexor Digitorum Superficialis

## Equipment

- Pull-Up Bar

## Technique

1. Hang from a pull-up bar with hands just outside the shoulders and build a hollow-to-arch swing.
2. Swing the legs behind you, pulling the chest forward and up in a circular, butterfly path.
3. Pull the chest toward the bar as the hips drive forward, then push the bar away to move back into the next swing.
4. Keep a continuous rhythm and drop down under control to finish.

### Cues

- Only attempt this after mastering strict and kipping pull-ups.
- Keep the rhythm smooth.
- Use a pull-up bar with space around it.

### Common mistakes

- Rushing the swing and losing control of the shoulders.
- Doing too many reps with tired shoulders.
- Hanging on a bar that is too low for the swing.

## Alternatives

- [Kipping Pull-Up](https://heatsy.app/ex/kipping-pull-up)
- [Chest-to-Bar Pull-Up](https://heatsy.app/ex/chest-to-bar-pull-up)