Library / Lats
Butterfly Pull-Up
Bodyweight · Vertical Pull · Compound
Lats BicepsRhomboidsRear Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoid
- Equipment
- Bodyweight
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Hang from the pull-up bar with an overhand grip.
- Initiate a powerful kip, swinging your body forward and backward.
- Pull yourself up in a circular motion, bringing your chest towards the bar.
- Extend your arms to return to the starting hanging position.
Joint & safety considerations
No specific joint contraindications are flagged for Butterfly Pull-Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Cable Bar Lateral Pulldown | Cable swap | Cable |
| Cable Lateral Pulldown with V Bar | Cable swap | Cable |
| Cable Neutral Grip Wide Pulldown | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.