Butterfly Pull Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Hang from the bar with an overhand grip a little wider than the shoulders.
- Swing the legs forward and drive the hips toward the bar, using that swing to bring the chin over it.
- Push away from the bar at the top and let the body travel back and down in a loop, the feet swinging behind you.
- Carry the swing from the bottom of the loop straight into the next rep without stopping.
FORM TIPS
- Build strict pull ups and the standard kipping pull up first. The bottom of the loop loads the shoulders hard, and it takes strength the swing alone does not build.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.