How to do it
Keep your wrists in a neutral position throughout each circular rep.
- 1
Hang from a pull-up bar with hands slightly wider than shoulder-width apart.
- 2
Initiate a circular motion by kicking your legs forward and then backward.
- 3
As your legs swing backward, pull your chest up to the bar in a circular path.
- 4
Press down on the bar as you reach the top to propel your body into the next rep.
- 5
Continue the movement in a smooth, butterfly wing-like motion.
Expert tip
Ensure you have mastered strict pull-ups before attempting butterfly pull-ups to reduce the risk of injury.
Common mistakes
- ✕Pulling straight up rather than arcing around
- ✕Missing the top press to propel each rep
- ✕Legs and arms moving out of sync