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Resistance Band Spider Crawls Alternative

12 substitute exercises that target the same muscles

1
Ring Y Raise demonstration

Ring Y Raise
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Scapula Dips demonstration

Scapula Dips
4
Dumbbell Unilateral Scapula Raise demonstration

Dumbbell Unilateral Scapula Raise
5
Roll Forearms Standing Against Wall demonstration

Roll Forearms Standing Against Wall
6
Bodyweight Lying Prone Ys demonstration

Bodyweight Lying Prone Ys
7
Smith Hang Clean demonstration

Smith Hang Clean
8
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
9
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
10
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
11
Seated Ballerina demonstration

Seated Ballerina
12
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Resistance Band Spider Crawls trains

Primary Trapezius Upper Fibers

Secondary Deltoid Anterior Rhomboids Serratus Anterior Trapezius Middle Fibers

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