Scott Curl
Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Ez Bar
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Scott Curl is a isolation pulling movement that primarily targets your biceps. Use for strict bicep isolation work.
Everything You Need to Know About the Scott Curl
The Scott Curl is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict bicep isolation work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters wanting maximum isolation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Scott Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Scott Curl?
- 1
Sit at a preacher (Scott) bench.
- 2
Rest triceps on the angled pad.
- 3
Grip EZ bar with underhand grip.
- 4
Curl bar up toward shoulders.
- 5
Squeeze biceps at peak contraction.
- 6
Lower slowly without hyperextending.
What are the best tips for the Scott Curl?
Named after Larry Scott who popularized it.
Strict isolation with no momentum possible.
Focus on controlled negative portion.
Common Scott Curl mistakes
Lifting off the pad - breaks isolation.
On pulling movements like the Scott Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Hyperextending at bottom - risks injury.
Hyperextending at the top of the Scott Curl transfers load from your Biceps brachii onto your joints. Stop just short of full lockout to keep constant tension on the muscle.
Using too much weight - forces cheating.
Loading more weight than you can control on the Scott Curl forces compensatory movement patterns that bypass your Biceps brachii. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Scott Curl — who it's best for
Intermediate to advanced lifters wanting maximum isolation.
How to Program the Scott Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Scott Curl?
Preacher Curl
Concentration Curl
Spider Curl
Other Variations
- Dumbbell Scott Curl
- Cable Scott Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scott Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Never lock out elbows.
- Control the descent.