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Mini Loop Band Spider Crawl
A shoulder stability exercise using a mini loop band against a wall that targets deltoids and rotator cuff muscles to enhance scapular control and shoulder health; used for warm-up, prehab, or accessory work to prevent injuries.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
7/10Mid Traps, Lower Traps, Upper Traps
Abs
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a mini loop band around both wrists. Stand facing a wall 1-2 feet away, feet shoulder-width apart, with hands at shoulder height on the wall and tension in the band.
- Brace core and keep shoulders down.
- Crawl one hand up the wall a few inches while maintaining band tension.
- Follow with the other hand, keeping arms straight.
- Continue alternating upward until reaching max height without arching back.
- Reverse by crawling hands down alternately.
- Return to start position.
- Repeat for reps or time.
Coaching Tips
Form Cues
- Keep ribs down
- Maintain outward band tension
- Shoulders away from ears
- Core engaged throughout
- Move deliberately, no jerking
Breathing
Inhale during the crawl up and exhale on the way down while bracing core.
Tempo
2-0-2
Range of Motion
From shoulder height to maximum reachable height without spinal arching or shoulder shrugging; full controlled path with constant band tension.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Use light band to prevent compensation
- Stop if discomfort in shoulders or back
- Maintain neutral spine at all times
- Ensure stable footing to avoid slipping
Spotting
No spotting needed; perform in safe space with clear wall.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Losing band tension
- Jerky movements
- Leaning too far from wall
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate scapular mobility
- Ankle dorsiflexion for stability
Build Up First
- Basic wall slide competency
- Core bracing technique
- Shoulder external rotation control
Also known as
Banded Spider Wall Walk, Banded Shoulder Spider Crawl, Mini Band Wall Crawl
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