Butterfly Pull-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Butterfly Pull-Up

Step by step instructions, muscle activation and variants for the Butterfly Pull-Up.

HardBicepsRear shoulders

About this exercise

The butterfly pull-up is an advanced kipping pull-up variation that uses a continuous circular hip-and-shoulder motion to cycle through reps efficiently without stopping at the bottom. Used widely in CrossFit, it demands coordinated timing and upper-body strength to maintain rhythm and avoid shoulder strain.

How to Perform

  • Grip the pull-up bar with an overhand grip at shoulder width or slightly wider
  • Begin a circular kipping motion by pushing the chest forward and letting the hips swing back simultaneously
  • As the hips swing forward and upward, use the momentum to pull the bar toward your chest
  • Keep your chin above the bar at the top of the movement
  • Without pausing, redirect the momentum downward and backward into the next circular kip cycle
  • Maintain a fluid, continuous arc throughout each rep, keeping the movement controlled and rhythmic

Muscle Activation

Primary
BicepsRear shouldersOuter forearmTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Butterfly Pull-Up

The Butterfly Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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