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All shoulders exercisesShoulders · Gym

Scarecrow

External rotation with abducted arms. Can support long-term shoulder health.

IntermediateDumbbells3 × 12–15
Scarecrow demonstration thumbnail — November Movement of the Month - Scarecrow Rotator Raises
Rotator cuff / rear deltsDumbbells

Scarecrow

Demo · Corporate Fitness Works

Verified Scarecrow demonstration by Corporate Fitness Works. Click to play.

How to do the Scarecrow

  1. 1Elbows at 90°
  2. 2Rotate up without arching
  3. 3Slow tempo

Benefits of the Scarecrow

  • Builds strength and size in the rotator cuff / rear delts through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services