Scarecrows
This shoulder exercise mainly works your shoulders, with help from your serratus anterior, traps and rhomboids. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Scarecrows
Keep elbows level with shoulders and maintain a 90-degree bend in your elbows as you rotate. Ensure wrists stay straight to avoid strain.
Common mistakes
Avoid using heavy weights that could compromise form and lead to shoulder strain. Keep elbows fixed in space, as moving them during the exercise can lessen its effectiveness.
Breathing
Inhale as you lower the arms and exhale as you rotate back up, maintaining a rhythm that coincides with your movement.
Muscles worked
Primary Muscles
Shoulders
Secondary Muscles
Serratus Anterior, Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Upper Chest, Middle Chest, Latissimus Dorsi
