Scarecrow Shoulder Exercise – Scare Your Delts Traps Into Growth

 

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Can’t Get Bigger, Wider Delts? Just Do THIS!!

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Build MONSTER Shoulders & Traps With JUST Kettlebells [Just 10 Minutes!] | Chandler Marchman

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Dumbbell Scarecrow Exercise for Healthy and Big Rear Delts

Video taken from the channel: Three Storm Fitness


 

Build Your Side Delts with Scarecrows!

Video taken from the channel: Mind Pump TV


 

Scarecrow Shoulder Exercise – Scare Delts & Traps Into Growth! | Tiger Fitness

Video taken from the channel: Tiger Fitness


Blast your shoulders in a completely new way and scare new growth. This combination of the upright row and front raise will finish off your shoulders in a new and terrifying way. MTS Nutrition CEO Marc Lobliner explains the scarecrow shoulder exercise. How to Perform the Scarecrow Shoulder Exercise Click here to order your Versa Gripps. Choose a weight you can upright row easily.

Grab a curl bar or straight bar with hands about shoulder width apart. Wrap your Versa Gripps around it and hold with fingertips only. You don’t NEED Versa Gripps, but they are HIGHLY. Build Your Side Delts with Scarecrows! Duration: 2:56.

Top 3 Rotator Cuff Exercise Mistakes (FIX YOUR SHOULDER PAIN!) Scarecrow Shoulder Exercise – Scare Delts & Traps Into Growth!Build Your Side Delts with Scarecrows! Duration: 2:56. Shoulder Scarecrow Atomic Athlete 27,685 views. 1:06.

Scarecrow Shoulder Exercise – Scare Delts & Traps Into Growth! | Tiger. Huck Finn Barbell and Marc Lobliner come together to Overhead Shoulder Press a ton of weight, drink a case of beer, and jam some country music! Beer, muscle and GAINS!

Join our Facebook Group. Dumbbell Shoulder Scarecrow Duration: 0:44. Adam Pow 18,923 views. Scarecrow Shoulder Exercise – Scare Delts & Traps Into Growth! | Tiger Fitness This exercise is meant to place the tension on your mid delts, so don’t over-engage your traps by lifting too heavy.

Keep the weight light, so that you can do higher rep ranges. Keep the tension constant by immediately going into your next rep once you reach the bottom of your movement. Also, once you start to fatigue, don’t rotate your wrist. How-To: With a D-handle in one hand, stand in a staggered shoulder-width stance with your back to a low cable pulley. Place your nonworking hand on your hip for balance.

With your chest elevated, back flat and knees slightly bent, powerfully raise the cable up and out in front of you until your upper arm is about parallel with your working shoulder. If your delts and traps are lagging, it’s probably due to poor recruitment of those muscles during the lifts in your current program. You can throw direct work at those muscles all day, but just adding exercises =/= performing them in a manner that will yield growth. Scarecrow workouts reduce or prevent this kind of damage by strengthening the rotator cuff muscles along with the posterior and lateral deltoid muscles, increasing shoulder stability.

They also.

List of related literature:

The upper portion of your traps [A] are responsible for lifting your shoulder blades.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Therefore, in addition to exercises like Dumbbell Laterals, designed specifically for the side deltoids, I have included Behindthe-Neck Presses for the front and side delts, Bent-Over Laterals for the rear delts, and Shrugs for the traps.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Tofinish off your second deltoid workout, work your traps With heavy dumbbell shrugs.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Along with your traps, you use your rhomboids for squeezing your shoulder blades together.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

This will make the exercise more of a challenge to your traps and rear shoulders.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

I round these off with a few workouts that focus squarely on your pecs, then we’ll move on to triceps, and finally shoulders and traps.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

They’re one of my favorite exercises and have had the best effect on my pectoral muscles, causing them to grow wide and low, with a lot of definition.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Here’s the path to developing optimal power output from the shoulders: Perform a wide swath of exercises that stabilize the shoulders from a variety of ranges.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Are acute post-resistance exercise increases in testosterone, growth hormone, and IGF-1 necessary to stimulate skeletal muscle anabolism and hypertrophy?

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The key to this special shrug is not to elevate the weights with your traps alone, but with maximal ribcage expansion.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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83 comments

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  • So why not just do a high pull? it looks pretty much the same except you are further out so is this really any different or better?

  • not sure how to ask this one but I wanna buy those grips because they look a lot easier to use then the long straps. do they work just as good? or do you use a little more forearm strength with them vs long straps?

  • The idea is nice it seems to be a total stimulator, but how can you justify the EXTREME IMPINGEMENT of the Shoulder Joint specifically the Glenoid Labrum, where moves like Delt Raises when using an Elbows Up to the Sky approach does the exact same pinching as this Scarecrow movement, why demolish Shoulder Joints/rotator cuff in the name of temporary gains?

  • Pure gobbeldygook. There is nothing to be gained by doing dumb things like this. The lateral delts do one thing….they raise the arms out from the sides…no reason to do these.

    Not a mass builder but a volume builder?

    More gobbeldygook.

  • Everybody on YouTube is always trying to improve on tried and true old school exercises. And all they do most of the time is tell people to do some really stupid that will get them hurt.

  • Ol’ boy needs to add some calf raises to his shoulder workout instead, then he’d have noticeable calf development, and less shoulder trauma.

  • Super helpful, I really had a problem with the traps always taking over when I try do shoulder exercises. Really annoying, thanks Jeff!

  • He’s finally realizing he doesn’t know shit about what life is about and that he needs to shave the head ( being the hyper targeted area) otherwise you are on point about your experience and exercises. Thanks.

  • “It’s not a mass builder. It’s a volume adder.”
    I don’t understand what that is supposed to mean when volume is the main driver of hypertrophy aka accumulation of mass?

  • This will surely damage the rotator cuffs with time! It’s bad to do these with the rotator cuffs turned internally, it is safest to just bend the knees a bit and lean forward. Keeping in mind to keep the thumbs above the level of the pinkie when raising. Jeff Cavalere Taught me that 😉

  • There’s something about trap exercises that contorts the face. I don’t get it. It happens to Jeff and it happens to me too. I make faces that are nearly uncontrollable.

  • I have bitch wrists.

    Shooting sharp pain in the center of both wrists but only at a certain bent degree with a certain amount of force on them.

    Kettlebells hit that bend degree and level of force perfectly. Anyway to prevent this?

    It especially sucks because all I have is a pile of kettlebells to workout with… and my bike.

  • Damn your kid is observant as hell.looking all around the room while you were talking. your kid is the shit overalls and all. Good job bro love your videos.

  • Wouldn’t the second kettlebell balance the weight more and lessen the load on your core for stabilization thus reducing core activation?

  • I’m a Strength Coach & Personal Trainer and I love your content man.
    I’m going to include does exercises into my arsenal for bodybuilding and gonna call them: Ex#1 The Standing Humiston Raise, Ex#2 The 45 Degree Bench Humiston Raise & Ex#3 The Lying Chest Supported Rotating Humiston Raise.
    Keep up the great work.
    Best Regards from Vienna,
    Coach Nemo

  • Sir I watch your videos regularly and I have learnt a hell lot from your tips and methods.
    A big Thank You for sharing this invaluable stuff

  • Did this workout yesterday & all I can say is wow my side delts are so sore today just using low weight with good formanother cracking video from “ The Man “

  • It seems logical when he says it, but its actually hard to do it with appropriate form. I literally grabbed two water bottles and tried to imitate the same exact move, still felt contraction in the traps…:(

  • Amazing content Coach, your programs have been very helpful thru this quarantine. Learning to do more with the Kettlebell than I ever did with a whole gym. ��

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/delts-just-do-this

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • I love the tips you offer! But to get off the subject for a second: what is that multi position bench called? I need a descent one for working out at home.

  • I’ve been following Jeff since 2018 when I changed my life and started working out smarter and cleaning up my diet. Just today, 3 years later, I’m looking at my delt and it looks close to Jeff’s in terms of definition. It really makes me proud and thankful for all this great content that I have been implementing consistently. Thanks Jeff!!

  • lateral raises makes my joint hurt.
    i can move my shoulder and hear cracking sounds (like cracking knuckles or neck sounds) and my left shoulder has louder sound than the right

  • A great way to really activate your shoulder is to lead side delt exercises with your elbow instead of your hand. Jeff, you talk about poor mind to muscle connection thinking of your hands and hooks, and initiating the movement with your elbow will seriously allow you to feel the side delt more

  • hey Jeff,so my left trap is much wider and thicker than my right one. Definitely notice it more after military presses or bench press. Any ideas?

  • Great way too is too add resistance bands along with a very light dumbell and do it slow as fuck. I put mad gains on after a lifetime of stagnant delt development. They are cheap as fuck to buy on amazon too. Well worth it.

  • Another great video! Thanks for sharing man! This is great for those with limited times and can be easily done at home… love the channel by the way.

  • Amazing super informative videos Jeff.. totally love the fact that you back every thing you talk about with anatomy lessons..I’ve actually learned a lot from your videos.. thanks..

  • That freaking kid is cute as a button and reminds me of me in the morning after a hangover when everything looks news and you’re confused as to what’s going on…
    Edit: Stay kid! And that applies to the old as well as younglings.

  • Thanks my traps are way too big for the rest of my body. I almost have Kratos traps but small shoulders, I want Henry Cavill shoulders

  • Why haven’t you done mind muscle connection on the shoulders? �� Because you done mind muscle connection on Triceps I was just wondering

  • 02:40 to 03:41 Camera is too close. If moved back a bit further and show how exactly the full swing exercise for that. And if possible after all the explanations, (which by the way very helpful), show it to the camera (with enough distance, not too close) and show a few reps, like 3 to 5 x so that I can see your full form, full stance, position etc.. Thank you by the way for the tips.

  • This is good stuff. Try to shift your wrist so that The dumbell is more vertical. Its gonna make it harder. But promise You Will hit that middle head mutch better. Do these in combination between sets, or between different workouts

  • I tried this with lighter weight, slow and controlled and didn’t feel a thing. Went heavier with more of a cheat reps and worked better?

  • This is especially useful for skinny-waisted ectomorphs like me who’re trying to get that golden shoulder-to-waist ratio (the Adonis look, which for me looks cooler than being a huge mass of muscles with a chunky, wide belly).
    Training the smart way is awesome!

  • Crazy how I discovered this the other day when I was doing tricep kickbacks; when the arm is in peak contraction during the delt raise if you extend your tricep your side delt crunches up and gets an intense contraction beyond the simple side lateral raise.

  • That’s why I used my trap nerves…. while i’m doing my chest, back, arms, abs, shoulders or leg workouts….;;

    I used trap nerves for every 8 month and the past several years…..;;; I want to get big!

  • Started this 2 months ago without the dumbell weight just the handle (weight about 2 3kgs in itself) and it’s s TOTAL shoulder killer but seeing the results. thx a lot Jeff. One of the most intensive exercises but one of my favourites:D

  • A better lateral delt exercise is with the hands in supination. Protects the shoulder from chronic wear and tear. Go read about it in the physical therapy journals and just don’t believe anyone that posts on this media. Do your own research and use your own brain.

  • so I’ll turn up at the gym with marker drawings on all my muscle groups and go for it! Great video….will be starting this one stat!

  • Over developed traps with under-developed deltoids make the shoulders
    look narrower. Add to this a thick neck and your shoulders look even
    more narrow.

    This is ANOTHER reason for not doing shrugs when doing lateral raises. It diminishes the load on the deltoids to reduce their development while working your traps a bit. Then your shoulder press works the traps more, then obviously the shrugs develop them more, then pullups even more and so on. Good luck seeing broad shoulders by over developing the traps. Traps and my neck are my biggest curse.

  • Love all your videos because it’s more scientific and productive way of building muscles, I do follow all and tried it gives desired result. Love you for your this unique way of sharing

  • This is true. I have bilateral rotator cuff tears with bilateral bicep tenden ruptures. I was cheating my self, i have moved to much lighter weights and the work is harder.

  • It really doesn’t matter that much in what position u do it. What matters is that you do it right, cause you can’t lift as a nobrain. If you wanna be a serious lifter, you have to know antropology, nutrition and fitness like the back of your hand. It ain’t simple as lifting weight, even though it looks like that. I’ve seen ppl get fcked up because of bad form, nutrition or supplemental mistakes. Most of todays lifters are ignorant.
    The point is, Jeff knows all this and gives great advice.

  • You got huge traps just from doing the shoulder exercise funny? I actually want to work on making my traps big. I was focused on my lats so much that I neglected my traps for so long lol. I can do bent over rows of 116 pounds for 20 reps, 3 sets…but then my traps lol well not SO great:)

  • I have a huge problem with this with my “Chicken wing” arms. There are a couple of PT’s at my gym who have kindly put me right. This is a massively helpful vid to assist with that focus

  • Love your videos but I’m a little confused by this one. It looked like a couple of those really engaged rear delt more than the medial head; the improvised Arnold movement especially. Even during the example lifts the rear delts were really engaged.

  • I’m hooked on this guy. Having just a pair of light dumbbells and being stuck at home, he’s really helping me believe and understand that you can make the most of it.

    I’m doing my best…..getting after it!

    Thank you.

  • I have been doing Side dumbbell lateral raises recently and noticed that there is some pain coming from my traps…Thank you so much for this video!

  • Thanks for a great video. I’m new to this and have a question. The kettle bells you were using I am guessing are different to the ones a beginner would use. I am in bad shape and cannot even do one proper push up (nose touching ground) but have a personal trainer and am a month in now and doing ok with full body workouts. Is there a set of beginner kettlebells you would recommend or should I stay clear of these exercises for now?

  • I had my humerus pop forward the other night, I’ve had a labrum tear and an impingement in the past and know how to handle the therapy involved usually takes a while. A year and a half ago I started back to the gym built my core back and then everything else fell in line.I followed your videos to do it.long story short it’s been two days I have minimal pain and 95% of my movement back. I think I picked the right guy for training advice.Thanks Jeff.

  • The 53 thumbs down are the 53 idiots that pretend to know what they’re doing but make complete asses of themselves at the gym. The ones that spend $200 a month on supplements but look like they just started lifting a month ago. Like Zarreff!

  • Thank you.
    I always make this mistake.
    I have this problem even with pushups, dips…
    And I have really weak shoulders…
    My traps, instead, are really big and contract. They cause me a lot of pain.

    Thank you again.

  • i started getting pain in my medial head so when i do lateral raises my arm just quits. any tips on how to treat it other than just laying off deltoids and icing it?

  • OMG! I just realized today that my traps are getting pretty big…I’m FEMALE. I don’t want that. 
    My limbs are long & my shoulders are just not as rounded as I think they should be…and now I know why.
    So these tips I’m going to implement next time, thank you!

  • Super helpful! As a lady with traps that over compensate I’m really tyring to focus on my form and learn how to train more consciously thank you!!!

  • Um why would trap development BE A PROBLEM? For example, we get tricep involvement in bench press, and we are fine with it; in fact we are happy about it. SO WHY would we be upset about hitting 2 birds with one stone in the case of lateral raises?

    Now if trap involvement WERE OVERPOWERING the delts, and making it hard to hit the delts, then I understand.

    But I consider the trap involvement A GOOD THING!!!

  • Been doing these and also the one in front of the body instead of to the sides for years.

    Delts are strong af but I eat crap and don’t sleep so no one would know lol

  • Thanks Ryan I’m quite focused on growing my pecs & medial / posterior heads of my delts. Your methods truly isolate the targeted muscle. Appreciate your effort very much.

  • Awesome content as usual, would love to know your opinion on push ups, pro’s and con’s sort of thing, a video on it would be awesome, I love your no B.S. approach…

  • thanks. this actually stopped my shoulders from clicking. my joints click all the time so i tend to try and find ways of keeping them from clicking.

  • My Chest and Shoulders don’t grow, but my back and legs grow like a fucking weed. I focus more on my chest and shoulders but nothing changes. I hate it. 

  • for me all advices i’ve watch were worthy,so i just pick up to where i am comfortable, since am not playing this sport body building, i am a basketball player and sometimes i do boxing. anyway thank you it helps me for a certain sports,

  • 3:27 yup im doin this with no weight and i feel that muscle locking up and o can feel its isolated this is exactly what i need because my shoulder joints are pretty damaged i cant do flys with out fighting the joint pain, im going to do this exercizes thanks jeff ��

  • Oh wow this is intriguing. I always had traps pain while doing lateral raises, it was bugging me if i’m hitting the spot. Imma try this motion from now on. Thanks man.

  • The Traps Trap? People are overthinking weight lifting…Its not that complicated to do shoulder flys, whoever can mess up a shoulder fly and do it wrong…those are the kind of people that can F*** up a cup of coffee, theres no help for them.

  • Great content. Great channel. I’d like to see one on strengthening the stability muscles in the posterior chain, for those who may have neglected it for too many years…. if you know what I’m sayin. Keep the content coming man. Great stuff

  • Nice techniques i really admire you it’s help me a lot in my daily workout rotten, Can you post a videos for home workout only with dumbbells specially for core abs and legs. It’s really needed for nowadays.:)

  • This is going to upset people who are religious about opinions like this, but this is a great example of where people can benefit greatly from Nautilus machines.

  • I like your fast talking no bullshit, and no 3 minute annoying crap music opener at the beginning…. Just down and dirty real info! I’m pumped
    2 thumbs up ����

  • I love these videos! They are short and to the point, I don’t have to skip anything and I really like that! And the comedy is priceless, I mean I’ve been trying to hand you my wallet for the last few minutes but the damn screen keeps getting in the way, sorry about that. ;-p

  • Wow thank you jeff, my traps are very dominate, they are one of my strengths they also make it hard for me to train my pecs all though i pull the shoulders down and back, i have a hard time growing my pecs

  • Throwing the football at the AC might work, might not. Early this morning, about 2am I had an AC unit driving me f’ing nuts with a vibration. Got out of bed and smacked it a few times with my hand, nothing happened. So, I decided to give it a kick. Yep, something happened! It flew out of the casing it was in and onto the balcony oooops. Shit happens.
    The Arnold Press variation is a bad bad (in a good way) mother f’er to do. You better be prepared to seriously lighten up the weight on this one. Great movement.

  • Honestly i had to stop my gym for 3 months to get my body back to normal, bc i had a problem. I got my shoulder getting wider, even too broad for my height.
    So guys would pls suggest any exercises to get a better shoulder, and avoid a “too wide ” shoulder?

  • this is exactly what happened to me. I just started working out and i did an absolute monster shoulder workout and the next day, which is today, my shoulders are not sore whatsoever, but my traps cannot even move, i swear raising my arms at all engages the muscle and, i feel it immediately. What a waste of an exercise.

  • Just take steroids. Isn’t that what everyone on social media does to maintain their influencer title while claiming to be natural?

  • John meadows has a completely opposite technicque. Doing both arms at the same time go extra heavy just about half way up, hold for a couple seconds then slowly bring down. And if you really want to kill the TUT dont bring it all the way down. Its not much motion but its super hard to do more than 5 or 6

  • In this time of Covid-19 perpetual lockdown, how are you keeping your hair and beard so well groomed? You must reveal your secret….

  • Great channel. These workouts are helpful. You may want to consider adding some more dumbbell content or interchangeable workout workouts as kettlebells are hard to get nowadays. It will also help your channel grow as the videos will have more value to more people.

  • Genuinely relieved that the first tip was lighter weights bc my rotator cuffs are GARBAGE right now, and I can feel myself babying my delts as a result. ‘Course, maybe I should be looking up rotator cuff rehab videos first(?) lol ��

  • It’s very difficult to isolate the side delts for me, it’s a structural thing, the upper traps are bigger and stronger than lower traps, it’s like the body knows it and uses the muscle to exert the force necessary to move the weight. I see a lot of people doing a lot of shrugs and stuff trying to isolate the traps and make little progress. For me, just lateral raises and barbell curls make my traps look like Lou Ferrigno…

  • funny seeing you guys talk in video now, after like year and a half of listening to you guys on the podcast. Love seeing how far you are taking this.

  • Great video Ryan. This was great at rounding off those shoulders.

    Now my challenge to you is to hit full full potential growth/thickness of these 2 body parts using 20-30lbs dumbbells, pull up bar, and/or body weight & bands: traps and biceps.

    One, I think your trap advice is helpful for us not looking like a “weird human.” Two, as you’ve said, a fully blood engulfed bicep is tough under quarantine.

    Cheers my man.