Primary
Shoulders
Secondary
Rotator cuff, Rear delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Rotation
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The scarecrow exercise isolates your external rotators—the rotator cuff muscles that rotate your arm outward. With upper arms held parallel to the floor and elbows bent, you rotate your forearms from pointing down to pointing up. It's one of the most direct ways to strengthen these injury-preventing muscles.
When to use it
Use for shoulder health and warm-up.
Who it's for
Everyone for shoulder health for optimal results.
Keep your upper arms completely still—only your forearms move. Start with forearms pointing down, rotate until they point up (goalpost position). The movement is small but should be felt deep in the back of your shoulder. Use very light weight; 5-8 lbs is plenty for most people.
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Also targets: rotator cuff, rear delts
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Hold light dumbbells with upper arms parallel to floor.
Elbows bent at 90 degrees.
Rotate your forearms upward.
Arms should form a goalpost shape.
Lower with control for optimal results.
Keep upper arms stationary.
Great for rotator cuff.
Use very light weight.
Control is essential.
Feel the external rotators working.
Use scarecrows in your warm-up routine before pressing, or as dedicated rotator cuff strengthening work. They pair well with face pulls and band pull-aparts for a complete shoulder health circuit. Include them 2-3 times weekly if you do significant pressing.
Upper arms moving for optimal results.
Rotational exercises like the Scarecrow generate force through your midsection. This mistake reduces control and can shift work away from your Rotator cuff. Move deliberately through the intended range.
Using too much weight.
Loading more weight than you can control on the Scarecrow often creates compensations that shift work away from your Rotator cuff. Reduce the load until each rep follows the intended path.
Rushing - this is a common issue that reduces exercise effectiveness.
Rushing through the Scarecrow makes it easier to lose position and harder to keep tension on your Rotator cuff. Slow down enough to control both the lifting and lowering portions of each rep.
Everyone for shoulder health for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 12-15 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Scarecrow could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Scarecrow
The Scarecrow primarily targets the Rotator cuff, making it an effective exercise for shoulders development. Secondary muscles worked during the Scarecrow include Rear shoulders, providing additional training stimulus. Stabilizer muscles engaged include Traps.
Our library labels Scarecrow as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scarecrow. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scarecrow is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Scarecrow include: External Rotation, Face Pull. These exercises target similar muscle groups as the Scarecrow and can be used as substitutes based on your equipment availability, gym setup, or training preferences.