Front Crawl Arm Exercise

The front crawl, also referred to as the bear crawl, is an intense exercise that targets the triceps located on the back of the upper arms. Besides the arms, it also works the muscles in your shoulders, chest, abdominals, hips, buttocks and thighs. The front crawl requires you to work your muscles in a variety of unfamiliar angles, which helps to tone and define in a short amount of time. As always, speak to your doctor before attempting the front crawl exercise, especially if you have a prior injury or chronic condition.

  1. Front Crawl How-To

    • Get down on your hands and knees with your hands directly beneath your shoulders. Simultaneously reach forward with your left arm and left knee, shifting your weight and stretching your right hip and shoulder slightly. Once your left knee and hand are firmly planted on the ground again, repeat the crawling motion with your right hand and right knee. Continue crawling forward about 30 feet or 10 total steps. Stand up, go back to the starting position and repeat up to two more times. For best results, keep the muscles in your arms tight and contracted as you crawl.

    Spice it Up

    • To keep your muscles guessing and growing, switch up your front arm crawl routine from time to time. For example, do full bear crawls by beginning in a pushup position so that your feet and hands are supporting your weight as you crawl rather than your knees and hands. To further increase intensity, do sideways front crawls by moving to the left or right instead of straight forward. You can also crawl backward to the starting position rather than standing up and walking back to it.

    Form Comes First

    • For optimal results, always practice proper form when doing front crawls. Do not allow your hips to hike upward. Instead, keep your shoulders and hips at the same height as you crawl. Perform the exercise slowly and with control. Shift your body weight from side to side as you move across the floor. Exercise at your own pace. Start out with just a few bear crawls and work your way up to the suggested amount.

    Safety is Key

    • Engage your abdominal and core muscles as you crawl to help stabilize and protect your spine. Do not allow your back or ribs to arch or sag, which puts pressure on your back and torso and can lead to pain and injury. Keep your chin tucked in throughout the exercise to help support and stabilize your spine. Craning your head or allowing your neck to droop can strain your neck and lead to soreness and discomfort.