How to do the Butterfly Pull-up, step by step
- Get solid at strict and kipping pull-ups first.
- Start with a kip swing from hollow to arch.
- Pull up and drive your hips slightly forward under the bar.
- At the top, circle your chin over the bar and pull back away from it.
- Drop back forward in one round motion and pick up the next swing.
Common mistakes and how to fix them
- Learning it too earlybuild up to 5 to 10 strict pull-ups first.
- Rhythm breaks downpractice single reps, then link them.
- No full hang at the bottomlock your arms out completely at the lowest point.
How to scale the Butterfly Pull-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Kipping Pull-up
- Banded pull-up
- Jumping Pull-up
Also known as
Bfly · Butterfly · Butterfly pu
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.