Scott curl bench
The Scott curl bench is named as such as it was invented by former Mr. Universe Larry Scott. The bench is also commonly named the preacher curl bench.
Using the bench to do bicep curls is bar none the best way to isolate the strain of an exercise onto the bicep. Any other exercise will invariably use other more major muscle groups, to help you lift the weight, cheating your bicep out of a real workout. Some people who develop very strong deltoid muscle’s from pressing exercises report that using a Scott curl bench is the only way that they can really effectively isolate the strain onto the bicep muscle.
There are machine based Scott curl bench replicas, but any serious weight trainer will want to use either a barbell, or a pair of dumbbells, to truly get a real range of motion while using the bench to train the biceps.
Key muscles worked with the Scott curl bench
The Scott curl bench is so effective because it isolates only the bicep muscle during the curl. If you perform as un supported curl, you will almost certainly use your shoulder and back muscles to swing the weight up, reducing the effectiveness of the exercise, that is designed to improve bicep strength and size. The brachialis muscles, which are upper arm muscles near the elbow, and the Brachioradialis, which are located on the thumb side of the lower arm near the elbow are also worked.
Dimensions and appearance of the Scott curl bench
The Scott curl bench has a stool on which you sit, and an angled platform that slopes down away from your chest. You rest the lower part of your upper arm on the angled bench as you perform the bicep curl. This isolates the movement to put strain only on the bicep. The dimensions of the Scott curl bench are 60 cm x 60 cm x 80 cm..
Correct technique while using the Scott curl bench
When using a Scott curl bench, you should adjust the height of the adjustable seat, to make sure that your armpit is snug against the angled arm rest. Grasp a barbell, or one or two dumbbells, and keep your back tight, and your feet firmly on the floor. The barbell or dumbbells should be grasped in a palms up position, with your triceps pressed firmly against the back of the bench.
Raise the barbell up towards your head in a smooth upward motion. Exhale as you lift the weight. When you reach the top of the range of motion, hold the weight at the top, and give the bicep muscle a squeeze for a count of two. Inhale as you smoothly lower the weight back down to a full extension, arms straight out, on the angled bench.
For best results, don’t angle your back or shrug your shoulders while trying to get the weight up. This reduces strain on the bicep, and reduces the effectiveness of the exercise. Also, don’t bounce the weight up off of the bench before beginning a new rep. The weight should pause for a second at the bottom of the rep, before beginning an new motion, to make sure you get the correct benefit from the exercise.
Bad technique can lead to ineffective results, and injury
The Scott curl bench makes bicep exercises quite safe, as it forces relatively good form while doing the exercise. Bicep tendonitis, or even bicep tearing can occur. The biggest reason for more serious bicep tears are from not warming up properly before putting serious strain on the bicep. These bicep tears can be quite painful, and can require surgery to correct. A bicep tear can often be heard as an audible popping sound.
See a doctor if you feel abnormal bicep pain, and stop doing any bicep exercises until you do see a doctor.
You can also get bicep tendonitis from a repetitive strain. This tendonitis can be anything from a minor soreness, to a serious pan. Tendonitis will require of you to alter your routine, to stop injuring the tendon. Consult with a doctor as well if you think you might have bicep tendonitis.
Always warm up properly to avoid both of these conditions.
Variable Scott curl bench techniques.
The Scott curl bench can be used with a number of different variations on the same basic movement. You can use a single dumbbell, and concentrate entirely on the one arm. You can use a heavier barbell, and lift it using the preacher curl technique, or you can use a pair of dumbbells, either together, or alternating the movements between arms.
You can also alternate between using a standard flat barbell, or an angled EZcurl bar.
The Scott curl bench can also be used to do wrist curls. These curls will work the inside of your lower arms exclusively. Hold the dumbbell facing up, in the same position as for a preacher curl, but lift only using the wrist, with you lower arm firmly pressed against the bench.
Why should you consider a Scott curl bench
Many people will prefer to use a standard barbell or an EZcurl barbell from a standing position, to do their bicep curl exercises. These can be popular, as you can lift more weight using a standing curl. The reason that you can lift more weight though, is because you are using a number of different muscle groups in the process, and not effectively straining the bicep muscle. The Scott curl bench, was designed by the man with legendary guns, Mr. Larry Scott, and he knew a thing or two about getting great biceps. The Scott curl bench will force you to lift the weight with only your bicep; and this will result in a much better result.
The Scott curl bench is an essential piece of equipment for any serious weight trainer who wants to get great bicep strength. There is no other piece of equipment or machine that will work the bicep as well as the Scott curl bench.