Scott Curl
Differentiation: Mechanics
This variation of a preacher curl differs from other exercises because you allow your arms to hang perpendicular to the floor, which requires your biceps to work intensely against gravity, increasing the overall pump effect.
Starting Position
To get into starting position, do this...
1) Locate a preacher curl bench.
2) Balance the bar on the seat of the preacher curl bench.
3) Load plates onto the bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Adjust the pad of the preacher bench to a very steep angle. |Then, stand facing the lower edge of the pad.
6) Lean your upper torso against the preacher pad.
7) If your arms are correctly placed, your armpits should be pressed against the edge of the pad.
8) Reach down and grasp the bar resting on the rack, with your hands shoulder-width apart...
9) ...and your palms facing upward.
10) Lift the bar off its rack and allow your arms to hang down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you curl the bar upward towards your face as high as possible.
3) ...until the bar reaches as high as possible.
4) Contract your biceps hard at the top of the movement and hold this position for a count of one second.
5) Inhale as you allow the bar to lower to the fully extended position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms nearly perpendicular to the floor.
Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.
Squeeze your biceps during the movement and at the top of the movement.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
Nobody appears in the video.
Tip
When lowering the bar, you should feel a deep stretch in your biceps. When curling, you should feel a deep contraction in your biceps.