Shoulders: "Scare Crow"
[Shoulder Matrix #1: Exercise #4]

General Matrix Directions:  Perform consecutively for 6-8 reps each—NO REST!  Do 1-3 sets.  Use LIGHT dumbbells (1-10 lbs.) so you can maintain form. 10 pounds would be “very heavy” for this series of exercises.

1. This is Exercise #4 in a series of 5.

2. Stand upright and bring upper arms out parallel to ground.  Your upper arms should be at right angles, or 90°,  to your shoulders.  Arms will have a "L" shape if in correct position.

3. Rotate one forearm straight up and the other forearm straight down.  Each elbow should have a 90° angle.

4. Rotate each arm into the opposite position without dropping elbows and while maintaining a 90° angle in each elbow as you alternate.

5. Repeat 6-8 reps then go to next and final Reverse Fly matrix exercise.

Tips: The key with this one is to keep the elbows up and at 90°  angles--or as close to 90°  as possible.  Do NOT drop your elbows just to get more rotation!  It is best to have a limited range of motion rather than drop the elbows and compensate for your tight shoulders.

• The Scare Crow is kick-ass HARD to do with proper form!  I've seen strong guys wince in humility from their lack of mobility during this movement.  Maintain quality and form and ye shall reap the benefits of functional shoulder mobility!  This is NOT an exercise that's going to "bulk you up" but definitely an exercise that will strengthen your rotator cuffs while increase functional mobility and overall shoulder health. 

• The Scare Crow also makes a great mobility exercise for those that have tight shoulders.  See my Mobility Section for specifics and other good exercises to open joints.  If the Scare Crow is too hard, just do the single arm version Standing 'L' until you can do both arms at once.

• Photo #2 on right shows my left shoulder lifted too high, but I was hit by a runaway semi going downhill with no brakes a few years ago...my neck will never be the same which alters my shoulder function at times.  This is worth mentioning because I do my best with what I've got.  Is my neck the same?  No.  Is my body perfectly balanced?  No.  However, the right kind of training gives me the best results for my time and money.

• Print Shoulder Matrix #1 Handout

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 11.18.06)

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