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Scott curls with dumbbells

Scott Curls can also be performed with dumbbells. There are generally more efficient methods, such as concentration curls, hammer curls, or other variations of dumbbell curls, to make more effective use of dumbbells for biceps training. Nevertheless, some athletes prefer training with dumbbells on the biceps bench. You will find all the essential information in the following section.

Body position

Various methods are available to effectively train the biceps with Scott Curls and dumbbells. In some variations, you are seated in front of the dumbbell bench, while in other exercises, you stand in front of the Scott bench or an incline bench. Regardless of the exercise variation, it is important to keep the back upright and straight, which also influences the height of the Scott bench. The padding should allow you to comfortably place your arms without curving the back. Keep your gaze forward, and the lower back forms a slight arch. At the same time, gripping the dumbbells in an underhand or hammer grip is recommended for the effective training of Preacher Curls afterward.

Movement execution

The one-armed seated Preacher Curls with dumbbells train both sides of the body sequentially. The exercise begins by bending the forearm upward. In the end position, it should be almost upright, while exhaling simultaneously. Then, return to the starting position, where the arm is almost fully extended.

Additionally, you have the option to perform Scott Curls single-handedly while standing at the curl bench. For this, position yourself upright with your legs spread wide in front of the biceps bench. Initiate the exercise by exhaling as you lift the dumbbell upward over the elbow joint, with the movement originating solely from the forearm. Inhale as you return to the starting position, where your forearm points downward on the Scott bench.

Furthermore, you can also execute Scott Curls in a single-leg stance on the inclined bench. This exercise proves beneficial, especially if there is no Scott bench available in your fitness facility. Adjust the incline bench to an angle of 45-60 degrees. Ensure that you can comfortably place your forearm on the bench while keeping your back straight. Exhale as you bend the forearm upward and then return to the starting position.

Additionally, there is the alternative of performing Scott Curls with dumbbells bilaterally while sitting. Bend both arms with the dumbbells in an underhand grip, raising them until nearly perpendicular. Keep the elbows and upper arms stationary. Exhale during the upward movement, followed by lowering the dumbbells and inhaling.

Alternatively, you can engage in Hammer Grip Preacher Curls. In this variation, your arms rest once again on the cushion of the biceps bench, holding the dumbbells in a hammer grip. Lift the forearms upward, exhaling during the movement, and then return in the opposite direction.

Stressed muscles and common mistakes

For further explanations regarding the activated muscles and common mistakes in performing Scott Curls with dumbbells, you can refer to the dedicated page on Scott Curls / Preacher Curls.