Hanging windshield wipers

Corehardrepspull-up bar

Hanging from a pull-up bar with straight arms, the straight legs are raised together to about 90 degrees at the hips, then rotated as one unit to one side and across to the other, like a windshield wiper, while the shoulders and arms stay still.

How to do it

1. Grip a pull-up bar overhand about shoulder-width apart and hang with arms fully straight, legs straight and together.
2. Brace the abs and raise both straight legs forward until they are level with the hips (about 90 degrees).
3. Keeping the legs together and straight, rotate the hips to sweep the legs to one side as far as you control.
4. Sweep back through the middle to the other side; the shoulders and arms stay still, no swinging.
5. Each side counts as one rep. Easier: bend the knees; harder: raise the feet toward the bar.

Muscles worked

avambracci, dorsali, quadricipiti, obliqui, addominali