Dumbbell Floor Wiper
Description
The dumbbell floor wiper (windshield wiper) is performed lying on your back with dumbbells pressed overhead. You lift your legs straight up and rotate them side to side like windshield wipers while holding the dumbbells locked out. It builds extreme oblique and core rotation strength.
Equipment Required
Dumbbell Floor Wiper Instructions
- Lie on your back holding dumbbells pressed overhead, arms locked.
- Lift your legs straight up toward the ceiling.
- Keep your legs together and straight (or slightly bent).
- Rotate your legs to the right by hinging at the hips. Lower them toward the floor without touching.
- Brace your core. Keep the dumbbells locked out overhead.
- Rotate back through center and to the left.
- Continue alternating like a windshield wiper.
- Aim for 6 to 10 reps per side. Use moderate weight.
Dumbbell Floor Wiper Form & Visual
Dumbbell Floor Wiper Benefits
- Builds extreme oblique strength
- Overhead dumbbells add shoulder stability demand
- Trains core rotation under load
- Advanced core exercise
- Combines multiple muscle groups
- Builds grip and shoulder endurance
Dumbbell Floor Wiper Muscles Worked
- Obliques (heavy rotation)
- Rectus abdominis
- Hip flexors
- Anterior deltoid (overhead hold)
- Core (heavy stabilizer)
Dumbbell Floor Wiper Variations & Alternatives
- Windshield Wiper (bodyweight)
- Hanging Windshield Wiper (advanced)
- V-Up
- Russian Twist
- Dead Bug
