Hanging Windshield Wipers
Hanging Windshield Wipers trains 5 of the 18 muscle groups Full Coverage tracks: Obliques 85%, Abs 80%, Lats 45%, Forearms 40%, Front delts 20%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Hang from a bar with an overhand grip, shoulders pulled down away from your ears.
- Raise your legs together until they point at the ceiling, or as high as you can control.
- Keeping them together, rotate your legs to one side like a windscreen wiper.
- Sweep them across to the other side under control.
- If you swing rather than rotate, bend your knees and shorten the arc.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Obliques 85%
- Abs 80%
- Lats 45%
- Forearms 40%
- Front delts 20%
How it compares
Compared with the Lying Windshield Wipers, it loads Lats 45 points higher, Forearms 40 points higher, Front delts 20 points higher. It needs Pull-up bar where the other uses Bodyweight. Compared with the Hanging Leg Raises, it loads Lats 45 points higher, Obliques 45 points higher, Front delts 20 points higher.
Other ways to train this
Other exercises for the Obliques
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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