2 minutes reading time

Band: Spider Crawls

Intermediate

Equipment

Shoulders

Abs

Abs

Upper Back

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Push (Bilateral)

Spider Crawls are a dynamic shoulder activation exercise that mimics an overhead press while utilizing a resistance band for increasing tension. As your hands crawl higher up the wall, the resistance increases, making this an excellent drill for both warm-up and strength accessory work.

It improves scapular movement, shoulder mobility, and stability in the overhead position—especially helpful before pressing movements.

Key Benefits:

Activates the shoulders and scapular stabilizers
Reinforces overhead pressing mechanics
Builds control in the shoulder joint through dynamic resistance
Great for warm-ups or prehab before pressing workouts
Improves mobility and coordination in the overhead range

Wrap a light resistance band around your wrists.
Stand facing a wall with your fingertips lightly touching the surface at shoulder height.
Begin to “crawl” your fingertips up the wall, increasing the distance between your hands as you go up.
Continue until your elbows are fully extended and your shoulders are in full flexion (arms overhead).
Reverse the motion and walk your hands back down to the starting point.
Repeat for the desired number of reps.

Keep your core braced—don’t allow your lower back to arch as your arms rise.
Maintain a neutral neck position—avoid jutting your chin forward.
Focus on slow, controlled movement both upward and downward.
If you're struggling with posture or balance, try the half-kneeling variation for extra stability.
Choose a light band to ensure fluid, clean motion without compensation.

💪 Spider crawls are a shoulder saver—perfect for priming your body before overhead presses or reinforcing healthy shoulder function. Add them to your warm-up and feel the difference in control and stability. 🚀

Gym Mates