Deadlift vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Deadlift and Butterfly Pull Up and pick the one that fits your Back workout.
Deadlift vs Butterfly Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Deadlift and Butterfly Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Deadlift and Butterfly Pull Up Differ
| What differs | Deadlift | Butterfly Pull Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 14 sessions |
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift exercise guide.
How to Do Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Deadlift or Butterfly Pull Up?
Planfit users log Deadlift more often — 15,439 sessions against 14 for Butterfly Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Deadlift and Butterfly Pull Up need?
Deadlift needs a barbell, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Deadlift is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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