Dumbbell Scott Curl
The dumbbell preacher curl, also called the dumbbell Scott curl, is a biceps exercise in which you curl a dumbbell with the back of your upper arm resting on an angled preacher pad, usually one arm at a time. The pad fixes the upper arm so the biceps and brachialis do the work, with the heaviest loading when the arm is nearly straight.
Also called: DB Preacher Curl, Dumbbell Preacher Curl, Single-Arm Preacher Curl, One-Arm Scott Curl · Equipment: dumbbell · Pattern: pull
Step by step
- Set the seat of a preacher bench so the top of the pad sits snugly in your armpit when you lean forward, and plant your feet flat.
- Take a dumbbell in one hand with your palm facing up and rest the back of that upper arm flat on the pad, with your elbow near the bottom edge.
- Start with your arm almost straight and the dumbbell under control, keeping your chest against the top of the pad.
- Curl the dumbbell up by bending at the elbow, keeping your upper arm flat on the pad and your wrist straight.
- Finish when your forearm is close to vertical and pause for a moment.
- Bring the dumbbell back down under control until your arm is almost straight, without letting it drop into the bottom.
- Complete your reps, then switch arms. To train both arms together, hold a dumbbell in each hand and follow the same steps.
- Upper arm flat on the pad
- Control the bottom, no bounce
- Curl until your forearm is near vertical
- Wrist straight, palm facing up
- Chest stays against the pad
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Biceps brachii: short head | Prime mover | C |
| Biceps brachii: long head | Prime mover | C |
| Brachialis | Prime mover | C |
| Brachioradialis | Secondary | D |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bouncing out of the bottom
Fix: Slow the last part of the descent and start each curl from a still arm.
Elbow lifting off the pad
Fix: Keep the back of your upper arm pressed into the pad the whole rep.
Cutting the bottom short
Fix: Let your arm return to almost straight before the next curl.
Curling the wrist
Fix: Keep your wrist straight and your knuckles in line with your forearm.
Leaning back off the pad
Fix: Keep your chest against the top of the pad and move only at the elbow.
What the research says
Muscle growth · first choiceRehab & prehabGeneral fitnessEndurance
- Regional growth — An eight-week trial found preacher curls produced more growth near the elbow, and incline curls more growth near the shoulder. Each group gained most strength on its own curl.
- Range of motion — A trial in the arm curl found training the early, arm-straight part of the range gave more growth near the elbow and more strength than training the final part.
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure. Studies show finishing a few reps short of failure captures most of the benefit.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
- One arm at a time — Working one arm at a time lets each arm do matched reps. There is no research comparing one-arm and two-arm preacher curls.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the dumbbell scott curl in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.