Isometric Wipers
Also known as: isometric wiper push-up
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypeIsometric
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
- Start by lying flat on your back on a mat or bench.
- Extend your arms straight out to the sides, perpendicular to your body.
- Engage your core and lift both legs off the ground, keeping them together and straight.
- Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
- Pause for a moment, then use your core to lift your legs back to the starting position.
- Repeat the movement, this time lowering your legs to the opposite side.
- 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
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s | 45–60 s |
| Endurance | 2–3 × 45–90 s | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Frequently asked questions
What muscles does the Isometric Wipers work?
The Isometric Wipers primarily works the pectorals. It also involves the delts, triceps and abs, which assist the movement and stabilise the joints.
Is the Isometric Wipers good for beginners?
Not as a starting point. The Isometric Wipers is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
How many sets and reps should I do?
It depends on your goal. For the Isometric Wipers, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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