Arms
Dumbbells on Scott Machine
Master the art of strict isolation with the dumbbell preacher curl to build peak bicep height and strength.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat of the Scott machine so that your armpits rest comfortably at the top of the padded slant.
Grasp a dumbbell in one hand and extend your arm fully across the pad with your palm facing upward.
Plant your feet firmly on the floor and keep your chest pressed against the pad to stabilize your torso.
Curl the dumbbell toward your shoulder by contracting your biceps while keeping your triceps in contact with the pad.
Squeeze the bicep at the top of the movement before slowly lowering the weight back to the starting position.
Complete your repetitions for one arm then switch to the other side to ensure balanced development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning back or lifting the chest away from the pad to create momentum
- Stopping the movement before full extension, which reduces the stretch on the bicep
- Allowing the wrist to curl excessively or go limp during the lifting phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.