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Spider Crawl 101 Video Tutorial

Gym Modified Variation Core Exercise


Spider Crawl
Spider Crawl

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment


Fitness Level











The Spider Crawl is a dynamic exercise that primarily targets the shoulders while also engaging the abs and upper back muscles. Utilizing resistance bands, this exercise involves positioning oneself in a plank position with hands placed on the bands and feet on the ground. From this starting position, one alternates bringing each hand forward and out to the side in a crawling motion, mimicking the movement of a spider. This exercise challenges shoulder stability and strength while also activating the core and upper back muscles to maintain proper form throughout the movement. The use of bands provides variable resistance, increasing tension as the hands move farther away from the body, thus intensifying the workout. Incorporating Spider Crawls into a routine can enhance shoulder strength and stability while also contributing to overall core and upper body development.

How to Perform

  1. Start by positioning yourself standing, with your fingertips lightly touching a wall and a resistance band looped around your wrists.

  2. Initiate the Spider Crawl by slowly walking your hands upwards along the wall, ensuring to maintain tension on the band throughout the movement.

  3. Continue walking your fingertips up the wall until your elbows are fully extended and your shoulders are flexed, engaging the targeted shoulder muscles.

  4. Maintain control as you gradually walk your fingertips back down the wall to return to the starting position.

  5. Repeat the movement for the desired number of repetitions to effectively engage the shoulders while also activating the abs and upper back muscles for stability and support.

  6. Focus on maintaining proper form throughout the exercise, with a stable core and controlled movements to maximize the effectiveness of the Spider Crawl.

  7. Adjust the resistance of the band as needed to match your strength level and ensure a challenging yet manageable workout.

  8. Incorporate proper breathing techniques, exhaling as you exert force during the upward movement and inhaling as you return to the starting position, to support energy output and muscle activation.

  9. Gradually increase the intensity and duration of the Spider Crawl as you progress, aiming to challenge your muscles and promote continuous improvement in shoulder strength and stability.

  10. Always prioritize safety and listen to your body, avoiding any excessive strain or discomfort during the exercise, and consult with a fitness professional if you have any concerns or questions about proper technique or execution.


  1. Maintain proper spinal alignment throughout the Spider Crawl exercise, avoiding excessive arching of the back or protrusion of the head forward as the arms extend overhead.

  2. Focus on engaging the core muscles to stabilize the spine and pelvis, promoting a neutral posture that enhances the effectiveness of the movement and reduces the risk of strain or injury.

  3. If you find it challenging to maintain proper spinal alignment in the standing position, try performing a half-kneeling variation of the exercise.

  4. In the half-kneeling position, place one knee on the ground while keeping the other foot flat on the floor, ensuring that the hips remain level and the spine stays aligned.

  5. Continue to follow the same steps for the Spider Crawl, walking your hands up and down while maintaining tension on the bands, but with the added stability provided by the half-kneeling position.

  6. Pay attention to your body positioning and sensations, making adjustments as needed to maintain proper form and alignment throughout the exercise.

  7. Incorporate proper breathing techniques, inhaling as you prepare for the movement and exhaling as you exert force to walk your hands up the bands, to optimize oxygenation and energy output.

  8. Gradually progress to the standing Spider Crawl as your core strength and stability improve, aiming to maintain optimal spinal alignment and muscle engagement throughout the movement.

  9. Experiment with different band tensions and hand placements to vary the intensity of the exercise and challenge your muscles in different ways.

  10. Prioritize safety and listen to your body, stopping the exercise if you experience any discomfort or pain, and consulting with a fitness professional if you have any concerns or questions about proper technique or execution.

How Not to Perform

  1. Avoid arching the lower back: Maintain a neutral spine throughout the Spider Crawl exercise to prevent excessive strain on the lower back and ensure proper engagement of the targeted shoulder muscles.

  2. Do not allow the shoulders to hunch: Keep the shoulders pulled back and down, away from the ears, to maintain proper alignment and maximize activation of the shoulder muscles while minimizing stress on the neck and upper back.

  3. Avoid shrugging the shoulders: Focus on depressing the shoulder blades downward rather than allowing them to shrug up towards the ears, to ensure optimal muscle activation in the shoulders and prevent unnecessary tension in the neck and traps.

  4. Do not rush the movement: Perform the Spider Crawl with controlled and deliberate motions, avoiding jerky or rapid movements that can compromise form and lead to injury while also allowing for better muscle engagement and development.

  5. Avoid excessive reliance on momentum: Refrain from swinging the arms or using momentum to propel yourself up the wall, as this can detract from the effectiveness of the exercise and place undue stress on the joints.

  6. Do not neglect core stability: Engage the core muscles throughout the movement to stabilize the spine and pelvis, promoting proper alignment and reducing the risk of injury while also enhancing the involvement of the abdominal muscles as secondary targets.

  7. Avoid overarching the neck: Keep the neck in a neutral position aligned with the spine, avoiding excessive extension or flexion that can strain the cervical vertebrae and detract from the focus on the shoulder muscles.

  8. Do not hold your breath: Remember to breathe rhythmically throughout the exercise, inhaling as you prepare for the movement and exhaling as you exert force to walk your hands up the bands, to optimize oxygenation and energy output.

  9. Avoid using improper band tension: Select a resistance band that provides enough challenge without causing excessive strain or difficulty in maintaining proper form, ensuring that you can perform the exercise with control and precision.

  10. Do not neglect proper warm-up: Prioritize a thorough warm-up routine to prepare the muscles and joints for the Spider Crawl exercise, reducing the risk of injury and ensuring optimal performance and muscle activation.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


Body Weight






Body Weight