Hanging Windshield Wiper
Primary
Core
Secondary
Obliques, Grip, Lats
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Hanging Windshield Wiper is a isolation rotational movement that primarily targets your core. Use for advanced oblique training.
Everything You Need to Know About the Hanging Windshield Wiper
The Hanging Windshield Wiper is a advanced exercise exercise that targets your Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced oblique training. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters only for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hanging Windshield Wiper
Primary
Secondary
Stabilizers
Hanging Windshield Wiper form guide
- 1
Hang from a pull-up bar.
- 2
Raise your legs up toward the bar.
- 3
Rotate your legs side to side.
- 4
Like a windshield wiper motion.
- 5
Keep core tight throughout.
- 6
Control the rotation.
What are the best tips for the Hanging Windshield Wiper?
Extremely challenging.
Master toes to bar first.
Go slow and controlled.
Feel the obliques burn.
What are common Hanging Windshield Wiper mistakes to avoid?
Going too fast which reduces muscle tension and control.
Rushing through the Hanging Windshield Wiper reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not controlling the movement.
Rotational exercises like the Hanging Windshield Wiper generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Insufficient grip strength.
A poor grip during the Hanging Windshield Wiper limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Is the Hanging Windshield Wiper right for you?
Advanced lifters only for optimal results.
How to Program the Hanging Windshield Wiper
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-10 reps per side. Rest 90-120s.
What are good alternatives to the Hanging Windshield Wiper?
Other Variations
- Lying Windshield Wiper
- Bent Knee Windshield Wiper
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hanging Windshield Wiper — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Build up to this exercise.
- Control is essential.