T Nation

Kneeling Scarecrows


#1

I saw this exercise in Joe DeFranco's great article, Westside for Skinny Bastards Part II, and I'd like to know a little more about the exercise (okay, I'm kinda anal retentive). What's the proper execution of this exercise and is it primarily targeted at the external rotators. Advice is appreciated!


#2

Think of Scarecrows as reverse pec-deck flyes or bent DB rear flyes, done on a low-cable. So, it will have that same arc/hugging motion as a reverse flye, and you'll be hitting most of the upper back and shoulder girdle muscles.


#3

It is always much better to do this exercise standing up. More muscles involved anytime you are standing.


#4

Generally true. However, the Kneeling Scarecrows that Defranco chose to use in his program will still require a whole bunch of ab stabilization, especially if you sit "tall" and work to keep an upright posture, like the guy in the picture.


#5

Thanks for the responses. This seems like a good exercise to help with the shoulder issues a lot of us face. The youngin's would probably be smart to include this or a similar exercise as "prehab".


#6

Well rounded training IS prehab.

but ya great exercises blows up your traps too