Butterfly Pull Up
A high-velocity, rhythmic pull-up variation that utilizes a continuous circular body motion to perform rapid repetitions. This advanced gymnastic movement targets the lats and core while testing metabolic conditioning and coordination.
Because the butterfly pull-up places significant dynamic load on the shoulder joints, AI-driven recovery tracking is essential for injury prevention. By analyzing your daily HRV, sleep quality, and previous training volume, the app can determine if your central nervous system and joints are ready for high-intensity plyometric work or if you should regress to strict movements. Additionally, real-time performance tracking allows the app to monitor drop-offs in cycle speed, signaling when fatigue might compromise your form.
Form Cues
- Initiate movement with a rhythmic hollow-to-arch swing
- Pull your body in a circular, elliptical path rather than straight up and down
- Kick your heels toward your glutes as you pull up
- Push away from the bar at the top to flow into the next rep
- Keep your core engaged to maintain tension throughout the cycle
- Don't pause at the top or bottom of the movement
- Don't drop straight down vertically; maintain the forward slope
- Don't relax your shoulders at the bottom (dead hang) between reps
- Don't hyperextend your neck to reach the bar
- Don't attempt this without first mastering strict pull-ups
Common Mistakes
- Lacking the prerequisite strict strength
- Breaking the fluid rhythm (stopping momentum)
- Pulling early with the arms before the hip drive
- Letting the core break (worming) on the ascent
- excessive varying of leg positioning
Muscles Worked
The butterfly pull-up primarily targets the Latissimus Dorsi through high-volume, rapid contractions. However, unlike strict variations, it relies heavily on the hip flexors and abdominal muscles to generate the requisite momentum (kip). The biceps and shoulders act as dynamic stabilizers to control the circular path of the body.
Primary
Secondary
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