Isometric Wipers
Expert Advice
Keep your arms fully extended and your body in a straight line to maintain tension on your core and upper body throughout the exercise.
How-to-do Steps
- Lie on your back with your arms extended to the sides for stability.
- Lift your legs off the ground and keep them straight, forming a 90-degree angle with your torso.
- Without bending your knees, rotate your legs from side to side in a 'wiper' motion.
- Keep the movement controlled and your core engaged to prevent your legs from touching the ground.
- Continue the wiper motion for the desired duration or number of repetitions.
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Muscles Worked
Isometric Wipers primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Isometric Wipers work?
Isometric Wipers primarily targets the Chest. Secondary muscles involved include Biceps, Forearms, Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Isometric Wipers?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Isometric Wipers suitable for beginners?
Yes, Isometric Wipers is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
