Dorian Yates Warns Against a Popular Bicep Exercise! But Science Shows Something Different
Author: Six-time Mr. Olympia champion Dorian Yates has sharply criticized one of the most popular bicep exercises. He considers Scott bench curls to be ineffective and potentially dangerous. However, his opinion raises some interesting questions. How much truth is there to his arguments, and what do scientific studies say about the effectiveness of this exercise?
One of the most popular bicep exercises? Dorian Yates rejects it!
The Scott bench is a staple of strength training. It can be found in virtually every gym, and many athletes consider it one of the best ways to isolate the biceps. But six-time Mr. Olympia champion Dorian Yates has a completely different opinion on this exercise.
In a video posted on Instagram on October 28, 2026, he explained why he doesn’t recommend Scott bench presses to his trainees. According to him, they pose an unnecessary risk to the tendons and, at the same time, don’t provide ideal muscle loading throughout the entire movement.
Yates pointed out in particular the lower part of the repetition, where, in his view, significant tension is placed on the tendons. In the upper position, on the other hand, the resistance drops significantly. It is precisely this combination, he says, that makes other alternatives more suitable.
What exercises does he recommend instead of the Scott bench?
Yates primarily prefers bicep curls on the Nautilus machine, which, thanks to its design, can vary the resistance throughout the repetition. Another option, he says, is one-arm concentration curls. Interestingly, however, not all bodybuilding legends share his opinion. Arnold Schwarzenegger, for example, has in the past recommended the Scott bench press as an effective exercise for developing the biceps.
And this raises an important question.
Is the Scott bench press really a bad exercise, or is it primarily based on Dorian Yates’s personal experience?
What Does Science Say? The Scott Bench Can Be Very Effective
In 2025, a study was published comparing Scott bench presses to bicep curls on an incline bench. The study involved 63 women who underwent eight weeks of strength training. The results showed that both exercises led to muscle growth, although their effects differed slightly in specific areas of the arms.
For example, the Scott bench press produced more significant growth in the area closer to the elbow, while incline bench presses showed an advantage in the area closer to the shoulder. The study therefore does not confirm that the Scott bench press is ineffective. At the same time, however, it does not provide enough data to conclude that one of these exercises is generally safer.
So, should we eliminate the Scott bench press?
Dorian Yates draws on his own experience with intense training as well as the injuries he sustained during his career. His recommendations are therefore definitely worth considering. For the average gym-goer, however, it’s not necessary to automatically rule out the Scott bench press. Much more important are proper form, an appropriate load, and controlled movement.
If the exercise works for you and doesn’t cause pain, it can have its place in your workout.
After all, even six Mr. Olympia titles don’t mean that one specific exercise has to work the same way for everyone.
Bigger biceps start with quality training and nutrition
Whether you prefer the Scott bench press, dumbbells, or bicep machines, the foundation of muscle growth remains regular training, gradually increasing the intensity, and adequate rest. Adequate nutrient intake also plays a significant role.
For strength training, you might want to consider GymSupps Creatine Monohydrate. When taken daily at a dose of 3 grams, creatine enhances physical performance during repeated short-term, high-intensity efforts. GymSupps XWhey Protein can also serve as a protein supplement, as protein contributes to the growth and maintenance of muscle mass.
However, no supplement can replace proper technique or a well-thought-out, long-term training plan.
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