IntermediateDynamicBrachialis & Biceps
Scott Bench Bicep Curls for Armwrestling
Bicep curls on a preacher (Scott) bench fully support the elbow, isolating the biceps without any assistance from the shoulder or back — a favorite accessory lift specifically for building raw hook strength.
Muscles Worked
Biceps, forearm
Equipment
Barbell
How to Do It
- 1Rest your upper arm on the preacher bench pad
- 2Curl the weight up through a full range
- 3Lower slowly, resisting the stretch at the bottom
Sets & Reps
3-4 sets · 8-12 reps
Coaching Tips
- •The bench keeps the elbow anchored for strict isolation
- •Use full range of motion for maximum development
Common Mistakes
- ✕Letting the elbow lift off the pad at the top of the rep, which reintroduces the shoulder assistance this bench is meant to eliminate
- ✕Using momentum to swing the weight up instead of a controlled curl through the supported range
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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