Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Ez Bar
Difficulty
Intermediate
Type
Pull
See how Scott Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Scott curl—named after the first Mr. Olympia Larry Scott—is another name for the preacher curl. The angled pad locks your upper arms in place, making it impossible to use momentum. This strict isolation forces your biceps to handle the entire load through the full range of motion.
Press your chest firmly against the top of the pad to anchor yourself. At the bottom, extend your arms fully but do not hyperextend—stop just before your elbows lock. The stretched position at the bottom is challenging but essential for full bicep development.
The Scott curl — named after Larry Scott, the first Mr. Olympia — is identical to the preacher curl. The angled pad locks your upper arm in place, eliminating the momentum and body English that plague standing curls.
This isolation forces the biceps to do all the work, making it brutally effective but also exposing weakness. You will likely use less weight than you expect compared to standing curls.
The mistake that limits gains is cutting the range of motion short at the bottom — you should achieve full elbow extension on every rep, even though this is the hardest part of the lift. The stretched position at the bottom is where the most muscle damage occurs, which drives adaptation.
Also targets: Brachialis, Forearms
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Sit at a preacher (Scott) bench.
Rest triceps on the angled pad.
Grip EZ bar with underhand grip.
Curl bar up toward shoulders.
Squeeze biceps at peak contraction.
Lower slowly without hyperextending.
Named after Larry Scott who popularized it.
Strict isolation with no momentum possible.
Focus on controlled negative portion.
Use Scott curls after heavy standing curls or compound pulling movements. The strict isolation makes them ideal for higher rep pump work (10-15 reps). They pair well with free weight curls—do heavy standing work first, then Scott curls for isolation.
Lifting off the pad - breaks isolation.
Hyperextending at bottom - risks injury.
Using too much weight - forces cheating.
Lifters who catch themselves swinging during standing curls. Anyone focused on bicep peak development. Intermediate trainees who have plateaued on basic curl variations.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
8-12 reps
Example rest: 90s-2min; extend as needed
4-6 reps
Example rest: 2-3min; extend as needed
15-20 reps
Example rest: 60s; extend as needed
Use as your 2nd or 3rd bicep exercise after compound pulling movements. The pad-supported position makes it ideal for higher reps and metabolic stress work. Pairs well with standing curls — do heavy standing work first, then use Scott curls for isolation and pump.
Week 1: 3x12 @ RPE 7 | Week 2: 3x10 @ RPE 8 | Week 3: 4x8 @ RPE 8 | Week 4 (deload): 2x12 @ RPE 6
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Frequently Asked Questions About the Scott Curl
The Scott Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Scott Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Wrist flexors.
Our library labels Scott Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scott Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scott Curl is a ez bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Scott Curl include: Preacher Curl, Concentration Curl, Spider Curl. These exercises target similar muscle groups as the Scott Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.