Scott Curl
Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Ez Bar
Difficulty
Intermediate
Type
Pull
Scott Curl
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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.
Scott Curl — targeted muscles
Why This Exercise Works
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.
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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.
When to Use the Scott Curl
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.
What are common Scott Curl mistakes to avoid?
Lifting off the pad - breaks isolation.
Hyperextending at bottom - risks injury.
Using too much weight - forces cheating.
Scott Curl — who it's best for
Lifters who catch themselves swinging during standing curls. Anyone focused on bicep peak development. Intermediate trainees who have plateaued on basic curl variations.
How many sets and reps of Scott Curl should you do?
Recommendation: 3 sets of 10-12 reps. Rest 60 seconds.
Muscle Growth
8-12 reps
Rest 90s-2min
Strength
4-6 reps
Rest 2-3min
Endurance
15-20 reps
Rest 60s
Where to Use in Your Workout
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.
Sample Workout Blocks
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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Get Your Custom PlanWhat are good alternatives to the Scott Curl?
Preacher Curl
Concentration Curl
Spider Curl
Other Variations
- Dumbbell Scott Curl
- Cable Scott Curl
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.
The Scott Curl is rated as intermediate difficulty, meaning it requires some training experience. Lifters who catch themselves swinging during standing curls. Anyone focused on bicep peak development. Intermediate trainees who have plateaued on basic curl variations. Focus on proper technique and consider starting with easier variations.
For the Scott Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 15-20 reps.
The Scott Curl typically requires a ez bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
This Exercise Is in Your Plan
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Safety Notes
- Never lock out elbows.
- Control the descent.