Butterfly Pull-up
- Pro
- Advanced
- Functional
The butterfly pull-up hangs from the bar and drives a continuous circular kip, chest through then hips back, pulling your chin over the bar at the top of every loop. It trains the lats, biceps and upper back with the same rhythm gymnasts and functional athletes use for speed. Advanced lifters use it for reps as a main lift or a finisher.
- Muscles
- Lats, Biceps, Upper back
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar with a slightly wide grip.
- Drive a continuous circular kip: chest through, then hips back.
- Pull your chin over the bar at the top of each circle.
- Keep the loop smooth and rhythmic, without pausing at the bottom.
Form cues
- Keep a relaxed grip instead of squeezing the bar.
- Exhale sharply as your chin clears the bar.
- Let your shoulders drive the circle, not just your arms.
Common mistakes
- Kip stalls and breaks the rhythm. Keep your hips and chest circling continuously.
- Grip loosens during the fast kip. Keep a firm grip through the whole loop.
- Chin barely clears the bar at the top. Snap your hips harder to finish each rep taller.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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