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Scott Curl – Complete Video Tutorial & Form Guide


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

barbell and weights fat loss workouts for men

curls muscles usedThe Scott curl is a variation of a standard dumbbell curl, but uses the upright position of a bench to control the movement of your arm and restrict cheating.

The Scott curl still uses the same movement as a normal bicep curl but is more effective because of the increased peak contraction you can get when your upper arm is held in a stable position, similar to in the concentration curl exercise.

The main things to focus on when you do this exercise is squeezing the dumbbell like your life depends on it, and supinating your hand as you curl the dumbbell up to get the best squeeze in your arm.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Scott Curl – Step-by-step technique

    • Step 1: Start by standing beside a bench with your arm hanging over the back of it and the upright of the bench tucked into your armpit.
    • Step 2: Hold a dumbbell in your hand, squeezing it as hard as you can. Let your arm hang down, so you pre-stretch your bicep. Breathe in.
    • Step 3: Breathing out, slowly curl the dumbbell upwards towards your shoulder, twisting your hand so your pinky finger comes towards your face. Squeeze at the top.
    • Step 4: Breathing out, slowly lower the dumbbell back to the start point, flexing your tricep at the bottom of the movement to pre-stretch the bicep again.
** Pro Tip #1: We recommend you start with 3 sets of 10-12 reps.

** Pro Tip #2: Make sure to keep your upper arm straight, against the upright of the bench, so you don’t move it forward through the exercise.

Check out the TRX Bicep Curl for another great variation on this lift.

healthy man
To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.


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