The Scott Curl is the best exercise for building biceps I have ever known. I am going to take the liberty of calling them Scott Curls even though I didn’t invent the exercise.

This routine requires the use of a preacher bench. To work well, the preacher bench should not have a flat face. The padded armrest should at least be convex. The face of the bench should also be short enough that when using dumbbells, they won’t hit the bottom of the bench’s pad when getting to the bottom of the movement. An example of a great bench for this workout is the Scott Preacher Bench available on www.LarryScott.com. It was designed especially for Scott curls.

The most effective system I’ve found for building huge biceps is a tri-set of Scott Curls that involves dumbbells, a barbell, and an EZ curl bar. Start out by selecting a set of dumbbells heavy enough so achieving only six reps is possible (six reps has been determined by the National Strength Training Association as being the most effective number of reps for building size). Then set up a barbell with 1.4 times the weight of the dumbbells. Finally, set up an EZ curl bar with 1.7 times the weight of the dumbbells. For example, I use 70 lb dumbbells, a 100 lb barbell and 120lb on the EZ curl bar. Once the appropriate weights are set up you are ready to do some serious work.

should be supinated some during this exercise too to take stress off the brachialis and focus it more on the biceps. You will feel the difference.

Next, set the dumbbells down and immediately (no rest) pick up the barbell using an underhand wide grip (approximately four inches wider than shoulders). You can have the palms chalked to keep the bar from slipping if needed . Nestle the armpits clear down onto the bench this time. Let the feet go forward so your body is resting on the bench. Slowly lower the barbell with the wrists curled until reaching the bottom of the movement, then uncurl the wrists completely. Then, with no movement of the upper body whatsoever, slowly curl the wrists and force the arms upward. Do not cheat even a smidgen for this set. Keep the shoulders and the head forward. The bar will come up very slowly, but it will come up. You must have faith and be willing to endure the pain of this exercise. It is excruciating, but it is the heart of the tri-set. Perform six reps with four burns on the top as was done with the dumbbell curls.

When done with the barbell set, put the bar down and immediately pick up the EZ curl bar with a reverse grip. Like the dumbbell curls, the armpits should not be down on the bench and form can be loose. Perform six reps and then another four burns with the EZ curl bar. When this exercise has been completed, one tri-set is finished. You should then rest only long enough for a partner to do a tri-set and should do anywhere from three to five tri-sets total for the workout.

At age 66