Isometric Wipers

Also known as: isometric wiper push-up

Secondary muscles
Delts, Triceps, Abs
Body part
Chest
Laterality
Bilateral (both sides together)
Category
Strength

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Arms pinned out wide hold your upper body rigid while your legs sweep side to side, so the pecs and shoulders work statically the entire time your core moves the load. Nothing about it looks heavy, yet keeping the shoulder girdle locked through each sweep is what earns its advanced tag. Slow the legs down before you add reps.

How to do the Isometric Wipers

  1. Start by lying flat on your back on a mat or bench.
  2. Extend your arms straight out to the sides, perpendicular to your body.
  3. Engage your core and lift both legs off the ground, keeping them together and straight.
  4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
  5. Pause for a moment, then use your core to lift your legs back to the starting position.
  6. Repeat the movement, this time lowering your legs to the opposite side.
  7. Continue alternating sides for the desired number of repetitions.

Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.

Muscles worked

Primary

Pectorals · Chest

On isometric chest holds the pecs stay contracted for the length of the hold and should burn steadily.

Secondary

  • Delts
  • Triceps
  • Abs — The abs brace the trunk and hold the position on bent over rows and wipers.

Common mistakes

  • Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
  • Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
  • Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
  • Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.

Where it fits in a workout

Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Pair a row with a press for a push and pull superset.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.