Butterfly Pull-Up
Gym Exercise Card
Equipment
The Butterfly Pull-Up is a dynamic variation of the traditional pull-up, aimed at increasing upper body strength and efficiency. It involves a kipping motion to generate momentum, helping to perform more repetitions. This exercise is popular in CrossFit and improves grip strength, coordination, and cardiovascular fitness.
How to do it
- Start by hanging from the pull-up bar with a wide grip.
- Engage your core and swing your legs forward to generate momentum.
- As your legs swing back, pull your body up explosively using your arms and shoulders.
- Push away from the bar at the top to begin the next repetition.
- Maintain rhythm and control throughout the movement.
Muscles worked
Primary Biceps Brachii Latissimus Dorsi
Secondary Deltoid Posterior Pectoralis Major Sternal Head Rhomboids Trapezius Middle Fibers
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