Standing Dumbbell Scarecrow
The standing scarecrow is a light dumbbell exercise for controlled shoulder rotation. It involves the rear shoulder muscles and the rotator cuff, especially the external rotators. The aim is to control the movement of the upper arm in the shoulder joint, rather than lift a heavy weight.
Execution
-
1
Keep your elbows in place and rotate your forearms forward and upward.
-
2
Stop within a comfortable range without arching your back.
-
3
Slowly reverse the rotation until your forearms point down again.
Muscles worked
- Rotator cuff, particularly the infraspinatus and teres minor during external rotation.
- Rear deltoids.
- Upper-back and shoulder-blade muscles that stabilise the position.
- Forearm muscles that hold the dumbbells.
Preparation
- Stand upright with a light dumbbell in each hand.
- Raise your elbows out to the sides and bend them to roughly a right angle, with your forearms pointing down. Keep the shoulders relaxed and use a comfortable arm height.
Technique
Choose a load that lets you maintain the elbow position throughout the repetition. Avoid shrugging, swinging the weights or forcing the end position. Reduce the range if the shoulders feel pinched.
Alternatives
- Incline Y raise.
- Cable shoulder external rotation.
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