Scott's Bench

Larry Scott's bench, according to legend, helped Larry himself to find biceps peaks without a genetic predisposition. Modern science refutes such miracles, but the projectile took root in the gyms, because it allows you to shake hands without cheating. This exercise can be performed with minimal weight, as it is the most isolated of the existing ones. Curling your arms with a barbell on Scott's bench may complete your biceps training, or be the last movement on your back day. Exercising biceps will be significant.


  • 1 Technique
    • 1.1 Recommendations
    • 1.2 Options
  • 2 Analysis of exercises
    • 2.1 The main plus
  • 3 Inclusion in the training program
  • 4 Nuances
  • 5 Cautions
  • 6 Interesting fact

Execution technique

Starting position

  1. It is important to adjust the height of the bench stand for yourself;
  2. In the sitting position, the shoulders should lie freely on the stand, the armpits should rest against the edge of the bench;
  3. The body leans forward slightly so that it is convenient to take the bar;
  4. The back remains straight, palms looking up. Starting position - with slightly bent elbows


  1. With an exhalation, you need to raise your hands to your shoulders, and linger statically at the point of maximum bending of the hands;
  2. On inspiration, the bar drops down, while the elbows do not change their position, and do not expand into a "dead" position;
  3. The required number of repetitions is performed, then the bar returns to its original position


  • Detachment of arms from support. The athlete chooses too much weight, and instinctively tears his hands from the support to lift it;
  • The "inserted" elbows. At the bottom point of the exercise, the athlete fully extends his arms, and then seeks to pull the weight out of the dead point;
  • Displacement of the elbows inward during flexion to the biceps. This is another sign of the wrong barbell weight. Concentration decreases, the load on the ligaments of the elbow joint increases


  1. There is no need to do the exercise at the maximum full amplitude. This can lead to joint injury;
  2. It is better to take the bar from the racks with the help of the insurer. It also helps to return the barbell to the racks in order to avoid the "insertion" of the elbows and the overextension of the elbow joint ligaments;
  3. The grip width depends on the position of the joint, there should be no discomfort and pain;
  4. The movement occurs when the triceps is pressed to the music stand. No need to tear them from the surface and bring your elbows up. The meaning of the exercise is in isolation, and not to maximize elbows;
  5. No need to twist your wrists to your shoulders;
  6. During the exercise, deflection of the lower back is allowed

Execution Options

  1. Depending on the type of projectile, you can do an exercise with a barbell or with dumbbells. The bar allows you to save time, space and take more weight, but dumbbells develop both biceps harmoniously;
  2. Bar vultures can be straight or curved;
  3. A bench can allow bending your arms while standing or sitting;
  4. Dumbbells can be lifted one at a time, providing maximum isolation, or both at once

Parsing exercise

This is the “most isolated” movement among the biceps lifts, a similar effect gives only a concentrated rise to the biceps. This movement, which allows you to build a clear relief, and how to tighten the muscle.

Work in the exercise allows you to use the short biceps head to a greater extent, and the long one to a lesser extent. Brachialis and brachiradialis work to a lesser extent. They need to be further worked out with “hammers” or other movements. Round pronators also work in the exercise, but the biceps take up most of the load.

Main plus

The most important advantage of the movement is that it must be done completely without cheating. Even if the athlete raises his arms above the stand, he will not be able to seriously swing the body, and shift the load on the back muscles and the press. Therefore, the movement is often given to beginners who cannot normally do biceps lifts with a barbell. But in this case, you need a very light weight, and constant monitoring of the position of the case.

Inclusion in the training program

If an athlete does concentrated flexion, Scott's bench may be the “penultimate” stop. In this case, you can do the exercise like any other for biceps of 8-12 repetitions in 3-4 approaches. Some believe that it is better to take a little more weight, but work for 6-8 reps. This is individual, the hands of each athlete respond to the load individually.

In the case when the training ends with this exercise, you can do one warm-up approach, and behind it one with a working weight, but to failure.

Weight should be chosen so that it does not interfere with the technical implementation of the exercise. Isolated movements for biceps are not a platform for establishing power records. If you overestimate your capabilities, there is a risk of not holding the bar at a neutral low point and lowering it too quickly. Then there will be an excess and injury to the elbow joint is possible.


  • The wider the grip, the more the outer surface of the hand is involved, the narrower the inner surface, which is logical. But the grip width should be more determined by comfort in the elbow joint and, to a lesser extent, by the need to shift the load.
  • Complete bending of the arm at the elbow joint is not the goal of the exercise. The upper part of the amplitude of this exercise is “empty”, a person cannot additionally contract muscle in it, and therefore it is worth stopping not at it, but at the point of maximum tension;
  • Helps to improve the effectiveness of the exercise slow execution of the negative phase;
  • Hammers with dumbbells ns Scott Bench develop brachialis to a greater extent.


  1. The movement is little suitable for those who have inflamed ligaments of the elbow joints, or the elbows themselves are injured;
  2. Exercise cannot be performed in a non-controlled swing style, bending is required to the point where the maximum tension of the biceps is felt, and during extension, do not “insert” the elbows completely;
  3. Hand displacement on the bench during the lifting process is not allowed. Instability in the elbows demonstrates that a grip that is not suitable for the width is chosen;

Interesting fact

Larry Scott came up with an exercise, because his biceps always did not suit him in shape. He wanted impressive "peaks", and was able to achieve them by performing a lot of isolated work, including on the bench. The exercise went down in the history of bodybuilding as a “legacy of the golden era”, and is performed by quite a lot of athletes. They are suitable for beginners, it is only important to choose a moderate weight.

Bending your arms on Scott's bench with a barbell or with dumbbells allows you to quickly progress in shape, and get impressive biceps.