Start
End
Isometric Wipers
مساحات الزجاج الثابتة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
- 2
Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
- 3
Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
- 4
Repeat for the desired number of repetitions.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
