← All exercises

Butterfly Pull-Up Alternative

12 substitute exercises that target the same muscles

1
Ring Wide-Grip Inverted Row on Floor demonstration

Ring Wide-Grip Inverted Row on Floor
2
Cable Reverse-Grip Straight Back Seated High Row demonstration

Cable Reverse-Grip Straight Back Seated High Row
3
Inverted Row demonstration

Inverted Row
4
Suspended Row demonstration

Suspended Row
5
Archer Pull-Up demonstration

Archer Pull-Up
6
Wide-Grip Rear Pull-Up demonstration

Wide-Grip Rear Pull-Up
7
Dumbbell Reverse-Grip Row demonstration

Dumbbell Reverse-Grip Row
8
Rocky Pull-Up Pulldown demonstration

Rocky Pull-Up Pulldown
9
Assisted Pull-Up demonstration

Assisted Pull-Up
10
Cable Bent-Over Reverse Grip Row demonstration

Cable Bent-Over Reverse Grip Row
11
Weighted Hang Chin-Up demonstration

Weighted Hang Chin-Up
12
Chin-Up (Isometric & Negative) demonstration

Chin-Up (Isometric & Negative)

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Butterfly Pull-Up trains

Primary Biceps Brachii Latissimus Dorsi

Secondary Deltoid Posterior Pectoralis Major Sternal Head Rhomboids Trapezius Middle Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.