Windshield Wiper Pull-ups (How To, Benefits, Common Mistakes)

Windshield Wiper Pull-Ups involve pulling yourself up until your chin clears the bar, then shifting your upper body side-to-side toward each hand while maintaining control at the top position. This variation challenges your lats, biceps, and core while adding a unique element of lateral control and strength at the top of the pull-up.

It’s a great way to build positional strength, shoulder stability, and improve control at the peak of your pull-up.

Primary Muscles Worked: Latissimus Dorsi, Biceps Brachii
Secondary Muscles Worked: Rear Deltoids, Rhomboids, Core Stabilizers
Equipment Needed: Pull-up bar

How To Do Windshield Wiper Pull-ups

Step-by-Step Instructions

Set-Up:
- Hang from a pull-up bar with an overhand grip (palms facing away from you), hands about shoulder-width apart.
- Engage your core and slightly retract your shoulders to set a strong base.
Execution:
- Pull yourself up until your chin is clearly above the bar.
- At the top position, shift your upper body toward your right hand, squeezing your right lat and pulling slightly more with that arm.
- Then shift across toward your left hand without losing height, keeping tight control.
- After shifting to both sides, move back to the middle and lower back down.
Tips for Proper Form:
- Keep your chest close to the bar the whole time—don’t drop your height as you shift.
- Engage your core and lats to control the lateral movement.
- Move slowly and deliberately to avoid swinging or losing control.

Key Benefits

Builds stronger, more controlled pull-up mechanics.
Improves lat activation and muscular endurance at the top of the pull-up.
Strengthens the core and enhances shoulder stability under load.

Modifications and Variations

Easier Option:
- Perform regular pull-ups and add a small shift to one side without going fully across.
- Use an assistance band to help maintain height while practicing the lateral shift.
Harder Option:
- Perform more exaggerated shifts, moving your chin directly over one hand before crossing to the other.
- Add pauses when you reach each side for extra time under tension.

Common Mistakes

Dropping Down Between Shifts: Stay tall and keep your chin above the bar the whole time.
Using Momentum: Move under strict control—no bouncing from side to side.
Letting Elbows Flare Too Wide: Keep elbows tucked in to keep tension on the lats.

Reps and Sets Recommendations

For Strength and Control: 3–4 sets of 2–4 full shifts (right to left = 1 rep).
For Core and Endurance: 2–3 sets of continuous shifts for 10–15 seconds per set.
Integrated with Pull-Up Work: Combine with regular pull-ups or isometric holds at the top for a complete pulling session.