Single-Arm Dumbbell Scott Curl

Scott Curl

Target: Short head of the biceps.
In Your Routine: Place this move at the beginning or middle of your day when your muscles are still fresh.
Sets & Reps: Do 3–4 sets of 8–12 reps

While we don’t know a single lifter who doesn’t want to build up his peak (long head), know that every peak has a foundation. And in terms of your biceps peak, that foundation is the short (inner) head, which is best hit with preacher curls in which your arm is in front of your torso. But here’s where you’ll take the preacher curl to the next level: When you flip around the angled arm portion of the bench, you’re forced to place your triceps flush against a vertical surface so that the arm is perpendicular to the ground. That position elevates your arm in front of you to an even greater degree than during the standard preacher curl, and because you’re curling from further down, the degree of difficulty increases. Muscular tension on the long head is diminished even more, placing the onus squarely on the target head!

The Scott curl, named after former ’60s bodybuilding champion Larry Scott, increases the biceps time under tension most especially at the point of peak contraction since there’s no chance to rest or relax at the top. Because you’re using one arm at a time, it’s possible to use your free hand to self-spot to complete additional reps past initial muscle failure.

Do It Right

START: Sit or stand reversed against a preacher bench set to a fairly low position (some gyms have preacher benches with no vertical pad, in which case you can possibly use the backside of an incline bench) so that your underarm sits securely atop the bench. Allow your arm to hang toward the floor while holding a dumbbell with a palm-up grip.

MOVEMENT: Without swinging, curl the dumbbell as high as possible straight up toward your shoulder. Squeeze the biceps at the top for a count, and then slowly lower to the start, coming to a full stop before going into the next rep.

REPS TIP: If your gym’s preacher bench doesn’t have a vertical pad to place your triceps flush against (as shown), be extra diligent with your form. No pad means you’ll alleviate elbow joint discomfort, but it also means you need to be careful not to use momentum. Allow the dumbbell to steady for a brief second before starting each rep.