Preacher (Scott) Curl

Preacher (Scott) Curl

The preacher curl derives its name from the podium-like bench that is utilized for the movement.
The use of the name “Scott” curl results from the fact that bodybuilding legend Larry Scott
invented the idea of performing the curling movement with the use of an angled bed that serves as
an arm rest. Mr. Scott determined that the preacher curl movement would provide a unique aspect to
the curling movement; one that would induce a “peaking” response in the muscles of the anterior
upper arm. The reasoning behind the idea of using the angled bed is constructed upon the scientific
findings associated with the positioning of the elbows in front of the shoulders which provides a particular
emphasis on the muscles of the anterior upper arm.

Angled Bed Allows For
Relaxation of Shoulders
The angled bed provides a base of
support for the arms and it allows for
the relaxation of the shoulders. In this
fashion the elbows can be positioned in
front of the shoulders with the muscles
of the shoulders in a relaxed posture
which allows for the alleviation of the
activation of the anterior deltoids which
would normally be strongly activated
during postures that have the elbows
positioned in front of them. The significance
of alleviating the pressure exerted
upon the shoulders is that with
the shoulders relaxed, the movement
can be performed with additional emphasis
placed upon the region of the
anterior upper arm as opposed to the
deltoids which obviously would significantly
increase the effectiveness of the
exercise.

Significance or Leaning
Forward
It is important not to lean too far
forward during the movement application
as leaning will expose the shoulders
to the direct line of fire of the
force vectors which will result in the
high-activation of the anterior deltoids.
The greater the involvement of the deltoid,
the less the emphasis of the movement on the biceps. Remember, the benefit of having the
arms supported by the angled arm rest (bed), is that the shoulders can be maintained in a relaxed opposition.
If the trainee leans too far forward into the lift the shoulders are no longer relaxed but are
instead, highly-activated. It is advisable to restrict the lean to that amount which provides for accentuation
of the upper region of the biceps brachii but does not encourage an overriding involvement
of the deltoids.

Remember, the concept of leaning forward provides a benefit of adding tension to the biceps
brachii as it shortens (contracts) the biceps as it brings the attachment (origin) closer to the insertion.
Please refer to the benefits of forward lean in the preceding section on the closed-grip curl exercise.
However, the preacher curl provides a
different emphasis due to the fact that
the shoulders are supported by the bed
of the bench.

Leaning Forward Can Encourage
Unwanted Wrist-flexion
One of the serious negative ramification
associated with leaning too far
forward is that the trainee is encouraged
to apply wrist-joint flexion as the
forearms are brought up to meet the
upper arms. Flexing the wrists highlyactivates
the forearm flexors which reduce
the amount of accentuation the
exercise will have upon the desired region
of the anterior upper arms. Ideally
the wrists would be positioned in the
hyper-extended position in effort to
alleviate the natural tendency to employ
the forearms into the movement.

Head Held Erect
Ideally, the lean would be of such
dimension so as to allow for the head
to be aligned even with the shoulders.
You do not want to bring the head too
far back as this would straighten the
body too much which would result in a
severe reduction in the “peaking” benefit
of the movement as the bar would
not be brought high above the shoulders
but rather would be raised to a
position that is even with (or maybe
even slightly below shoulder height).

“Peaking” Effects Derived
from High Finish-position
Remember, the stretch position of the shoulders
at the finish position will produce the desired
emphasis in the upper region of the biceps which
will add to the overall “peaking” aspects of the
movement. The use of the preacher (Scott), curl
movement application provides the trainee with an
opportunity to utilize a high-finish position of
the elbows without incurring the normal tradeoff
of having to raise the elbows up. The
preacher curl application allows for a fixed elbow
position and encourages the peaking of the
belly of the bicep. In addition, the preacher application
provides a distinct “cutting” aspect as
it allows for a distinct separation between the
anterior deltoid and the top of the biceps brachii.

Importance of Avoiding “Bouncing”
Action
It is important that the trainee maintain a
secure position upon the seat and apply neither
an up and down bouncing action nor a forward
and backward rocking action during the respective
eccentric and concentric phases of the
movement. The under arm (axilla), of the body
should be pressed flush against the top of the
bed and maintained in solid contact with the
bed throughout the movement. The bed should
not be used as a fulcrum to spring up and over
in effort of providing momentum into the lift.

Considerations for Applied ROM or
Movement Application
Of all the considerations regarding the correct
execution of the preacher (Scott) curl exercise
the debate over the proper application of
the eccentric contraction ROM emerges as the
most vital concern. There is much controversy
over whether or not the eccentric contraction
phase of the movement should be applied with
a full ROM or a restricted ROM movement
application. The consideration for less than full
ROM applications is that because of the
stretched position of the biceps brachii and the
exertion such position places upon the biceps
tendon, the fully-extended eccentric position
should not be applied.

Advocates of the full ROM application suggest that a less than full ROM application deprives
the trainee of optimum growth and development potential. The full ROM supporters also suggest
that a slight adjustment in body posture will allow for the application of a full ROM contraction
without risk of injury. The referred to “slight alteration in body posture” however, would reduce the
effectiveness of the exercise as it would (in fact) itself, remove the opportunity for a full ROM application
and would only serve to present a risk of injury. To explain: as the trainee alters his/her body
position in order to reduce the exertion upon the elbow-joint he/she does so in response to experienced
pain. The point of the matter is that the adjustment comes as a result of a pain already experienced;
simply put, the help arrives too late resulting in minor tears being experienced by the trainee
which could easily induce chronic elbow-joint soreness.
As well, by adjusting the body as a result of feeling the pain of the tendon stretching induces a
breakdown in proper movement methodology which sees the trainee resorting to a plethora of training
errors during the execution of the movement. These errors include:

- Applying a leaning forward during the completion of the eccentric contraction;
- Applying a springing action of the body off the fulcrum of the top of the bed;
- Allowing the shoulders to become highly-activated in providing for a cushioning of the load during
the completion of the eccentric phase action.

The above-listed trio of cardinal errors would more seriously hamper the effectiveness of the exercise
to a much greater degree than would the minor restriction in the eccentric phase ROM application.
Restricted seven-eights Eccentric ROM Recommended
It is recommended that a seven-eights eccentric ROM be applied in order to reduce the strain on
the elbow and to provide for a required range-of-motion contraction. It is advisable that the trainee
receive spotting help in this movement in order to help alleviate the pressure experienced in the elbow-
joint during the transition from the eccentric phase to the concentric phase of the movement.

Standing Preacher Curl Bench also Available
Both a seated and standing preacher curl bench are available and each provides the same “peaking”
opportunity. If the standing version is employed you will want to utilize hip and knee-flexion in
effort to provide for the proper body position. You will also want to ensure that the head is held
erect and that the back is held in a flat, rigid position.

Straight Bar, Cambered Bar or Dumbbells?
The preacher (Scott) curl movement can be performed with the use of either a straight bar or a
cambered bar. (Dumbbells can also be utilized and the discussion of dumbbells will be included at
the end of the barbell (straight and cambered explanation). Most of the time, in fact, almost exclusively,
whenever you see the barbell rack of a preacher curl bench it is loaded with a cambered bar. It
is as though the preacher curl exercise is to be performed with the use of a cambered bar. While the
cambered bar can produce impressive results from the preacher curl movement the elimination of
the straight bar as a consideration for the preacher curl movement may represent a major oversight.

Considerations for Cambered Bar Application
As the cambered bar produces a partially-pronated position of the hands it provides highactivation
of the brachioradialis muscle of the forearm and the brachialis in the lower region of the
anterior upper arm. It also activates the long head of the biceps brachii. It does not however, produce
significant effect upon the short head of the biceps brachii. As a result, the cambered bar
preacher curl application provides a peak to the outside of the biceps and produces that flat expanse
of muscle that signifies advanced biceps growth. However, the frontal view of the biceps would reveal
the medial (inner) portion of the anterior upper arm (biceps short head) would not be developed
as fully as the preacher cambered bar application does nothing to stimulate this region of the anterior
upper arm.

Wide-grip cambered bar applications also appear to stimulate the shoulders more than more narrow
and closed-grip applications and as such it is recommended that the more narrow grips be applied
in order to provide maximum stimulation of the muscles of the anterior upper arm. As well the
narrow portion of the cambered bar is less angled than the outer portion which results in a more supinated
position of the hands which will result in greater stimulation of the medial (inner) portion of
the anterior upper arm.

Cambered Bar Stimulation of Biceps Short Head
It should be noted however that the use of the cambered bar provides a unique manner in which
to activate the medial (inner) portion of the biceps. Due to the location and function of the biceps
attachment on the scapula, the partially pronated position of the hands induces a pulling effect upon
the inner portion of the biceps. If a narrow grip is used there is an increased tendency to place the
elbows outside of the shoulders which results in the shoulders being drawn out from the body
(shoulder abduction). This is a different resultant than is experienced with the use of a straight bar
where narrow-grip applications provide stimulation of the lateral portion (long head) of the biceps
brachii. It is also different from the standing cambered bar application where the shoulders are not
supported and the biceps long head is more strongly activated. The action of shoulder abduction induces
an accompanying stretching response in the medial portion of the anterior upper arm which
further stimulates the biceps short head. In addition, because the weight is supported on an angled
bed, and, as the shoulders are in a relaxed position, and as the elbows are in front of the shoulders,
there results increased activation of the biceps short head.

Consideration for Straight Bar Application
The utilization of a conventional (straight) bar preacher curl application allows for the fullysupinated
position of the hands which would produce greater overall peaking development of the
anterior upper arm as it would provide for the activation of the biceps short head. The high involvement
of the biceps short head produces a more fully-developed anterior upper arm region. The development
of the biceps short head in addition to the biceps long head produces a “peak” that carries
across from the lateral to the medial regions of the anterior upper arm. When the biceps are
viewed from the front they provide an impressive mass of muscle that is peaked to perfection.

Considerations for Angle-of-Application
There are several angles that can be applied with the preacher (Scott) benches that can be utilized
to enable the trainee to add a peak to the biceps’ mountains. Most of the beds are constructed on a
45° (approximately) angle though some trainee actually prefer to use the back of the preacher (Scott)
bench to work at a 60° angle in effort to provide a different accentuation on the muscles of the anterior
upper arm. The height of the seat will determine the position of the body. If the seat is too high
the tendency will be too be pitched too far forward which will result in the strong involvement of the
forearms. Conversely, if the seat is positioned too low it will result in a reduction in the ROM of the
movement application as there will be tendency to spring the arms off the top of the bed. The ideal
position of the seat would be one that allows for a comfortable full ROM movement application
which will not invoke springing or rocking actions during the execution of the exercise.
Considerations for Dumbbell Application
The utilization of dumbbells can also be implemented into the preacher curl movement inventory
as the dumbbell application provides a unique angle-of-application associated with dumbbell training.
The use of the single arm dumbbell variation allows for a fully-supinated posture and also
presents opportunity to apply the movement on a different angle. Instead of bringing the weight
straight up, the resistance is first drawn slightly inward, and then in an outward action as it is raised.
This inside to outside movement plane provides strong activation of both the long and short heads
of the biceps brachii.

The rudiments of correct movement methodology are repeated with the dumbbell version of the
preacher curl movement including:

- slow speed-of-contraction;
- fixed position of the body;
- less than full ROM movement application;
- hyperextended position of the wrist-joint.

Summary of Correct Exercise Execution
For our analysis we will outline the seated straight bar preacher (Scott) curl exercise.
- Assume the correct preparatory posture by sitting on the seat with the axilla positioned snugly
against the top of the bed of the preacher (Scott) curl bench. The seat should be positioned at a
height that will allow for the comfortable positioning of the body and a proper performance of a
just-less-than-full-range (seven-eights) movement application featuring no springing or body
rocking flaws in technique.
- The head should be held erect and the trainee should make certain not to lean too far forward
over the bed in order to maximally stimulate the brachialis and biceps brachii (long and short
head).
- The hands should be positioned just inside shoulder width in effort to provide for a direct line of
application between the elbows and the shoulders and to provide for maximal stimulation of
both the biceps long head and short head. Wider grips will accentuate the shoulders more and
should be avoided. You may want to experiment with the specific hand displacement distances in
order to discover the one most beneficial for your requirements.
- You will want to ensure that you have applied a hyperextended position of the wrist-joint in effort
to provide for maximal stimulation of the upper anterior arms and to discourage the involvement
of the forearms.
- Stand up to raise the barbell from its cradle (in manner of avoiding straining the biceps tendon)
and then resume the correct preparatory position upon the bench with the barbell held up at eye
level. You will want to make certain to keep the head erect.
- Slowly lower the weight downward by extending the arms. You will want to remember to direct
strong neural-impulses into the biceps brachii in order to apply strong muscular contraction
movement applications and to avoid having the shoulder take over control of the movement
during the lowering of the weight.
- Lower the weight to a position that is just less than the fully-extended position (seven-eights) and
make sure not to rise up off the seat in effort to cushion the effects of the stretching action.
- You will want to pause at the seven-eights position in manner of preparing for the subsequent
concentric contraction. It is essential to utilize strong concentration in the biceps brachii and the
brachialis in order to protect the biceps tendon from being forced to bear the burden of the
stress experienced during the transition from the eccentric to the concentric contraction phases
of the exercise.
- Initiate the concentric contraction by raising the barbell upward by utilizing strong muscular contraction
of the biceps brachii and the brachialis.
- Raise the barbell upward to the concentric contraction finish-position (approximately eye height),
and make certain to squeeze the biceps brachii fully at the conclusion of the lift.

Keys to the Lift
- Establish and maintain the correct preparatory position of the axilla on the top of the bed and
maintain the fixed position of the body throughout the entire execution of the movement. You
will want to resist the temptation to apply a springing action of the barbell and a rocking motion
of the body in effort to apply momentum into the movement application.
- Utilize wrist-joint hyperextension in manner of reducing the involvement of the forearms.
- Remember to apply a strong squeezing action of the biceps brachii at the conclusion of the lift.
- Utilize light resistance and concentrate fully in effort to avoid the tendency to allow a bouncing
action of the bar off the bed during the completion of the eccentric contraction.
- You will want to complete the eccentric contraction at a distance of slightly less than full range
(approximately seven-eights), in manner of reducing the risk of straining the highly-susceptible
biceps tendon.

It should be noted that the considerations for the biceps short head activation associated with
the cambered bar preacher application might lead the trainee into allowing for some scheduling of
the cambered bar variation of the preacher curl movement into the anterior upper arm routine.