Back · Resistance Band
Resistance Band Spider Crawls
How to do the resistance band spider crawls, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and grip an end in each hand. Pull the band down and crawl your hands alternately down toward your chest and back up, keeping tension as your shoulder blades move.
- 1Feel your lats and lower traps pulling the band down
- 2Keep your shoulder blades moving down and together
- 3Maintain steady band tension through the crawl
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid arching your lower back to generate pull
- Don't let the band snap back; control each rep
Muscles worked
The resistance band spider crawls mainly works the lats and lower traps, with the mid traps, rear delts, biceps, and forearms assisting.
- LatsPrimary
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- External RotatorsMinor
Kovo programs the resistance band spider crawls for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.