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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, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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