How to do the Isometric Wipers
Isometric Wipers is a beginner multi-joint compound static exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Isometric Wipers demonstration · © GymiaFit
Isometric Wipers at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps, Core
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Static hold
Isometric Wipers step by step
- 1Start by lying flat on your back on a mat or bench.
- 2Extend your arms straight out to the sides, perpendicular to your body.
- 3Engage your core and lift both legs off the ground, keeping them together and straight.
- 4Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
- 5Pause for a moment, then use your core to lift your legs back to the starting position.
- 6Repeat the movement, this time lowering your legs to the opposite side.
- 7Continue alternating sides for the desired number of repetitions.
Isometric Wipers — questions
What muscles does the Isometric Wipers work?
The Isometric Wipers primarily targets the Pectorals. It also recruits the Shoulders, Triceps, Core as secondary movers.
What equipment do I need for the Isometric Wipers?
None — the Isometric Wipers uses your bodyweight only, so it works at home with nothing but floor space.
Is the Isometric Wipers suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Isometric Wipers?
Isometric Chest Squeeze, Chest And Front Of Shoulder Stretch, Dynamic Chest Stretch (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Isometric Wipers demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.