Skill level
Beginner
Type
Mobility
Equipment
Ankle Weights
Body Parts
Shoulders

"Shoulder 'scarecrows' are one of my favorite shoulder mobility exercises," says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System. "The drill looks deceptively simple, but actually brings together a variety of key movement patterns." By adding some weight to a common movement, the drill helps warm up your body's motor control and improve your range of motion.

Step-by-step instructions

1. Hold small weights. Hinge your hips and begin in a starting position similar to a bentover row. Your back should be flat and arms straight down in front of you, just above your knees.
2. Row your elbows back and towards your hips, focusing on utilizing your back muscles.
3. Now rotate your hands up toward your shoulders.
4. Staying in this hinge position, extend your arms straight forward near your ears. Return back to the start position. That's one rep.