Scott Curl
Elbow glued, full range. The Scott curl works one arm at a time on a preacher pad, which makes a side-to-side difference impossible to hide and fixable. Curl the dumbbell to the shoulder through the whole range. Never bounce out of the stretched position at the bottom, because that is where the biceps are most exposed.
Setup
- Chest on the preacher pad, one dumbbell, arm over the front of the pad.
- Armpit pressed down.
How To Do It
- Curl the bell to the shoulder.
- Lower all the way to a straight arm under control.
- Finish the set before switching arms.
Breathing
Exhale on the curl.
Common Mistakes
- Bouncing out of the stretched position.
- Lifting the elbow off the pad to shorten the range.
Programming It
Three sets of 8-12.
Why This Exercise Works
The Scott bench fixes the upper arm on a steep pad, which loads the very bottom of the curl where the biceps is longest and weakest. That makes it excellent for growth and unforgiving of momentum. You cannot swing out of a position you never left.
Where You Should Feel It
The very bottom of the curl, where the biceps is longest and weakest, with the steep pad removing every cheat. It feels much harder than a standard preacher curl.
Where It Fits in a Program
Single-arm preacher work that exposes and corrects side-to-side differences. Save it for the back half of a session, where fatigue costs you little.
Progressing and Regressing It
To progress the scott curl: add a small increment, or pause at full stretch. To regress it: reduce the load and never bounce out of the bottom.
Who It's For
Anyone chasing biceps growth who has run out of progress. Never bounce out of the bottom position.
Equipment and Substitutions
This version uses a preacher bench and a dumbbell. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Related Exercises
- Incline Hammer Curl · Biceps, Brachialis
- Spider Curl · Biceps
- Concentration Curl · Biceps
- Incline Dumbbell Curl · Biceps
- Preacher Curl · Biceps
- Drag Curl · Biceps
- Band Curl · Biceps
- Hammer Curl · Biceps, Forearms
Common Questions
What muscles does the scott curl work?
The scott curl primarily trains the biceps.
How many sets and reps should I do?
Three sets of 8-12.
What are the most common scott curl mistakes?
Most often: bouncing out of the stretched position; lifting the elbow off the pad to shorten the range.
Do I need a preacher bench and a dumbbell to do this?
This version uses a preacher bench and a dumbbell, and it trains the biceps. Any hand-held load will do: kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the scott curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.