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Shoulders · Intermediate

Crab Reaches

Alternating crab-position reach combining hip extension and controlled thoracic rotation with active shoulder support.

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Crab Reaches demonstration

Exercise overview

Training details

ShouldersGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with your hands behind you and feet planted, then lift your hips into a stable crab position.
  2. 02Shift your weight into one hand and both feet while keeping the supporting shoulder active.
  3. 03Reach the free arm overhead and across your body as you extend your hips and rotate your upper back.
  4. 04Open your chest without collapsing into the supporting shoulder or forcing your lower back.
  5. 05Reverse the reach to return to crab position, then repeat on the opposite side.

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