Butterfly Pull-Up Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max unbroken butterfly pull-ups. If you cannot complete two reps, use a band that will allow you to complete at least two.
  • Session 2: With a low bar (or standing on a box so the bar is chest height), accumulate 30 unweighted butterfly pull-ups. Use your legs to lift your bodyweight to allow your upper body to learn the movement.
  • Session 3: Complete a kipping pull-up with a one second pause with chin higher than the bar. Instead of pushing away, push through under the bar into an extended position, pause for our second. Accumulate six sets of three in five minutes.
  • Session 4: Complete six sets of three butterfly pull-ups in five minutes. Use a partner to spot you from the rib cage to guide you through the movement.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.