How To Do Butterfly Pullups

Butterfly Pullups Exercise

Butterfly Pullups is a dynamic exercise that works the lat muscles, shoulders, upper back, biceps and forearms.

It starts out by using a kip-like motion which activates the rectus abdominis, lower abdominals hips and lower back.

Butterfly Pullups is a more explosive way to do pullups. It will require more coordination and technique.

Once you’ve mastered the strict pullup and the Kipping Pullup, you can transition to Butterfly Pullups.

Butterfly Pullups Progression & Mobility

  • Take a shoulder width, overhand grip on a pullup bar. Keep your legs straight, feet pointed down and lat muscles activated.
  • Initiate Butterfly Pullups by alternating a “Superman and a “Hollow” or opening up and closing the distance between the sternum and navel.
  • As you start to generate momentum at the bottom, transition from kipping to moving your legs in a circular pattern by curling your hips and raising your knees toward your sternum.
  • From there, use the momentum generated from the bottom to pull yourself up. It will start as a half pullup but as you pick up more momentum you should be able to run off a series of full Butterfly pullups.
  • Once you’ve completed Butterfly Pullups, slow down the momentum, hang down and disembark from the pullup bar.
  • Repeat the exercise until you’ve completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Butterfly Pullups is not getting the kipping action started correctly.

Many initiate kipping by moving their hips and legs when it should start with the core section.

When you are kipping correctly by alternately opening and closing up the distance between the sternum and navel, you will feel it in your core muscles.

Variations: Kipping Pull Up, Kipping Chest To Bar Pull Up

Butterfly Pullups