Strength exercise

Butterfly Pull-up

How to do it

Grip the bar with an overhand grip just outside shoulder width and start from a hollow body hang.
Initiate a continuous circular kip, driving the hips forward and the heels back in a loop rather than pausing at the bottom.
Time the upward phase of the hip circle to pull your chest toward the bar, engaging the lats and finishing the pull with the biceps.
Let the body cycle straight back down and forward into the next circular swing without stalling at the top or bottom.
Keep the rhythm smooth and continuous, breathing in a steady pattern that matches the cycle rather than holding your breath.
Keep the shoulders active and packed throughout the loop, since a loose shoulder position makes the continuous cycle harder to control.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises