Coach Nick Nilsson's Rack Scrape Curl for Biceps
A fitness coach advocates for the 'rack scrape curl,' a bicep variation that maintains bar contact with squat rack uprights to increase muscle tension.
Fitness coach Nick Nilsson promotes the 'rack scrape curl' as a variation to revitalize bicep training. The method involves sliding a barbell against the uprights of a squat rack or Smith machine throughout the entire curling motion.
According to Nilsson, this technique increases muscular tension by keeping the bar pressed against the uprights during both the lift and the lowering phase. He states this creates more consistent tension on the biceps and allows for superior control during each repetition. The coach emphasizes that focused tension, not heavy weight, is key for biceps growth.
How to Perform the Exercise
Nilsson uses fat grips on the barbell to protect the rack's finish. He sets up by leaning his torso slightly forward while gripping the bar. The movement begins with the bar not touching the uprights at the bottom position.
'This setup allows me to lean forward into the curl at the bottom to get more tension at the bottom, then adjust body position to vertical as I come up,' Nilsson says. The lifter starts by pushing the bar gently into the uprights and sliding it upward while curling and straightening the torso.
Execution and Key Points
At the top of the curl, a hard bicep squeeze is recommended while maintaining light bar pressure on the uprights. Leaning into the rack for support should be avoided, as it reduces the work done by the target muscles. The lowering phase must be performed slowly and under control, with the bar kept in gentle contact with the uprights as the torso leans back to the start.
Nilsson provided a reference for the weight used. 'For reference, I've got 75 lbs on the bar, so you don't need a ton of weight when you get the tension,' he notes. The exercise can also be performed using a Smith machine.
Value as a Training Variation
There is no cited evidence that the rack scrape curl is superior to a standard bicep curl. However, the principle it employs is considered sound by the source. Building muscle relies more on creating quality tension through a controlled range of motion than on moving the heaviest possible weight.
If the act of pressing the bar into the uprights helps a lifter slow down the movement, refine their technique, and intensify the mind-muscle connection, it could be a useful variation to include in a training rotation. The report from Men's Health frames it as a potential method to break predictability in a workout routine.
