Resistance Band Spider Crawls
Expert Advice
Maintain constant tension in the resistance band by not allowing your hands to come too close together, maximizing trap engagement.
How-to-do Steps
- Secure a resistance band around a stable object at waist height.
- Face away from the anchor point, grabbing the band with both hands.
- Extend your arms in front of you at shoulder height.
- Keeping your arms straight, crawl your hands sideways, alternating left and right.
- Continue the movement for the desired distance or time.
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Muscles Worked
Resistance Band Spider Crawls primarily targets the Traps, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Resistance Band Spider Crawls work?
Resistance Band Spider Crawls primarily targets the Traps. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Spider Crawls?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Resistance Band Spider Crawls suitable for beginners?
Resistance Band Spider Crawls is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
