Isometric Wipers

Setup

1. 01Stand tall with feet hip width and the trunk braced.
2. 02Press the palms together in front of the sternum, elbows lifted.
3. 03Build a hard squeeze between the palms before any movement.
4. 04Keep the shoulders pulled down away from the ears.

Execution

1. 01While maintaining the squeeze, sweep the pressed hands slowly toward one side.
2. 02Move only as far as the squeeze can be kept strong, roughly shoulder line.
3. 03Sweep back through center to the other side like a windshield wiper.
4. 04Continue alternating sides at a slow, deliberate pace.

Checkpoints

• -Palm pressure never drops during the sweep.
• -Torso stays square; the hands move, not the trunk.
• -Constant tension is felt shifting across the chest.
• -Breathing stays steady throughout the set.

Common mistakes

• -Losing the squeeze as the hands travel away from center.
• -Rotating the torso instead of sweeping the arms.
• -Moving too fast to keep meaningful tension.
• -Dropping the elbows so the pecs disengage.