Scarecrow Workout Technique

The scarecrow workout technique will help you strengthen your upper body. There are a variety of scarecrow exercises, but each exercise involves holding your forearms perpendicular to your upper arms. Scarecrow exercises are convenient because you can do them with a variety of weights. You can perform scarecrow exercises with only a few feet of space, since you will not have to walk around or use an exercise machine. These exercises are called scarecrow exercises because you will look like a scarecrow leaning away from a post when you perform them.

  1. Scarecrow Exercise Benefits

    • Scarecrow exercises will strengthen your deltoid muscles, which are located on your shoulders. These exercises will also build your abdominal muscles. Scarecrow exercises can improve your posture and strengthen your rotator cuff muscles, which keep your shoulders stable. You can do these exercises to improve your performance when you play baseball or tennis, since you need strong shoulders to play those sports. Scarecrow exercises can make your muscles larger and help you build a strong, toned physique.

    Dumbbell Scarecrow

    • Dumbbell scarecrow exercises will help you build muscles that you use when you bend and twist your upper body. Dumbbells are convenient to hold because the weight is evenly distributed on each side of the dumbbell. To perform a dumbbell scarecrow exercise, grip a dumbbell in each hand and lift your arms until they are parallel to the floor. Your shoulders and arms should form a straight line. Bend your elbows and lift your forearms until they are perpendicular to your upper arms. Twist your upper body so you can move your right arm toward your left hip. Raise your right arm back up and repeat the motion with your left arm, lowering it toward your right hip. Perform this exercise until your muscles are fatigued.

    Weight Plate Scarecrow

    • If you perform scarecrow exercises with weight plates, or circular weights with a hole in the middle, you will make your shoulders more resistant to injury. Grasp one weight plate in each of your hands. Bend your knees so your thighs form a 135-degree angle with your calves. Lean your upper body forward until it is perpendicular to your thighs, and point your arms toward the floor. Bend your elbows as you lift your upper arms until they form a straight line with your shoulders. Rotate your upper arms until your forearms are parallel to your head and perpendicular to your upper arms. Straighten your elbows to complete the exercise.

    Exercise Safety

    • If you do weight training exercises the wrong way, you can damage your nerves or strain your muscles. Perform scarecrow exercises with light weights until you are confident you can perform them correctly. Let your muscles rest for two days after you perform scarecrow exercises, so you do not strain them. Breathe slowly and consistently when you lift weights so you will not increase your blood pressure. Keep a water bottle nearby and drink from it frequently when you exercise so you can stay hydrated. Lift weights slowly and carefully so you do not pull your muscles.