Dumbell Scott Curls

The Scott curl emphasizes more on the inner, and short heads of your bicep muscle, so it’s recommended to include exercises that target the outer and long heads such as doing close grip barbell curls or incline curls. The Scott dumbbell curl is best used as a super set to follow up right after a certain exercise such as doing barbell curls. Which obviously, you would use heavier weight when using a barbell.

When getting into position for the Scott curl, tighten your back and keep your knees unlocked while leaning against the angled corner of a preacher bench (with a dumbbell in hand, using your chest against the preacher bench). Next, with your triceps pressed into the flat side of the bench, be sure that your armpits fit right up against at the top of the preacher bench pad. For added stability and balance, place your non-working hand on the side of the bench. Be sure to keep your palms facing upwards. Keep your eyes focused forward and your head in a neutral position.

When you are position and ready to execute the exercise, start to curl the dumbbell with a wide-arc curl. Bring the dumbbell as high as you can without using any body english. If you have to use body english, then you are using too much weight. As you complete the rep, keep your elbow, hand, and shoulder aligned in the same plane of motion. After you pass the sticking point, exhale at the top of the lift. At the peak, contract your bicep muscle as hard as you can for a good long second. As you finish your first rep, lower the dumbbell back to starting position with a slow descending motion while allowing your arm to completely straighten in the bottom position.

Other Exercise Alternatives:

Straight Bar Scott Curl: Using a barbell can help target the same muscle groups as well. With the Scott curl, either the straight bar or dumbbell version works best if your arms go completely straight in the bottom position. There’s constant tension at the top since you can’t take your arms past the vertical plane at the peak position (meaning perpendicular to the floor), as opposed to angled preacher benches in which you can consciously stop for a brief rest at the top.

Dumbbell Concentration Curls: When performed on the flat side of a preacher bench, the concentration curl allows for similar recruitment patterns as to the Scott curl. Allowing your triceps to line up flush against your inner quads is the key to duplicating the move while reaching deep down. Consciously keep your elbow down so your biceps is never able to rest in the top position, while allowing your elbow to travel along your leg at the same time. Just like in the Scott curl, this exercise technique maintains your lower arm perpendicular to the floor.