How to do butterfly pull up

Coach's Tips

Performing this exercise with a rebound can benefit your entire upper body, but it also carries a risk of shoulder injuries, so proceed with caution!

Start Position

1. Begin by hanging from a pull-up bar with your arms fully extended and both feet off the ground. Ensure your palms face away from you and your body forms a straight line.

2. Squeeze your shoulder blades together and create a slight arch in your back.

3. Keep your legs together with a slight bend at the knees.

Proper Form

1. Raise your body by bending your elbows and spreading your shoulder blades.

2. As you ascend, open your arms to the sides resembling a butterfly's wings.

3. Pause briefly when your chest is aligned with the bar.

4. Gradually lower yourself back to the starting position.

Breathing Technique

1. Inhale deeply as you lower yourself.

2. Exhale steadily while lifting your body.

Precautions

1. Keep your core engaged throughout the movement.

2. Avoid hasty movements; focus on maintaining proper form and control.

3. Discontinue the exercise immediately if you experience any pain or discomfort.