Resistance-Band Spider Crawl
Strengthen your upper body and core with the Resistance-Band Spider Crawl. This challenging exercise improves stability and builds endurance.
The Resistance-Band Spider Crawl is a compound exercise that mainly works the shoulders and traps, with help from the forearms. You'll need: resistance bands.
Required Equipment
Resistance-Band Spider Crawl Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Inner Forearm (wrist flexors)
Resistance-Band Spider Crawl Variations and Alternatives
How to do the Resistance-Band Spider Crawl
Stand with your back flat against a wall, feet shoulder-width apart and flat on the ground.
Hold a resistance band with both hands at about shoulder-width apart, arms extended overhead with the band against the wall.
Begin the exercise by pressing your hands into the wall and slowly 'crawling' them down the wall while maintaining tension in the band.
Keep your abdomen tight for stability, and ensure your back remains flat against the wall throughout the movement.
Crawl your hands down to about head height or as far as you can maintain proper form and control.
Slowly reverse the movement, 'crawling' back up the wall until your arms are once again fully extended overhead.
Continue for the desired number of repetitions before relaxing or switching to another exercise.
Rest briefly and perform additional sets as required.
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Resistance-Band Spider Crawl FAQs
What muscles does the Resistance-Band Spider Crawl work?
The Resistance-Band Spider Crawl mainly works the shoulders and traps, with help from the forearms. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Resistance-Band Spider Crawl?
Resistance bands.
Is the Resistance-Band Spider Crawl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Spider Crawl go on?
It belongs on push day in a push/pull/legs routine.
What are some Resistance-Band Spider Crawl variations and alternatives?
Similar exercises include the Lying Spiderman Crawl, Resistance-Band Serratu Wall Slide, Foam-Roll Resistance-Band Serratu Wall Slide and Spider Crawl.
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