Cheat Curl
Maximize bicep growth with cheat curls by using controlled momentum to lift heavier weights than strict curls.
Description
An exercise that is used to work out the biceps by performing a bicep curl with a heavier weight than usual, using the body's momentum to assist in the lift.
How to Do Cheat Curl
- 1Setup
Stand tall with a dumbbell in each hand, arms extended down, palms facing forward in a supinated grip. Position your feet shoulder-width apart with a slight bend in your knees.
- 2Setup
Brace your core and maintain a neutral spine, slightly leaning forward at the hips to prepare for the initial momentum.
- 3
Initiate the movement by generating a slight momentum from your hips or a controlled shrug of your shoulders, allowing the weight to begin its upward trajectory.
- 4
As the weights start to move, powerfully contract your biceps to curl the dumbbells upward towards your shoulders, aiming to bring them as high as possible.
- 5
Slowly and with control, lower the dumbbells back to the starting position over 2-3 seconds, resisting the weight's descent and focusing on the eccentric contraction of your biceps.
Tips
- Prioritize the lowering (eccentric) phase, taking 2-3 seconds to resist the weight's descent to maximize muscle damage and growth.
- Use just enough body English to get the weight moving, then let the biceps take over, avoiding excessive swinging that removes tension from the target muscles.
- Maintain a firm, supinated grip throughout the movement, ensuring the dumbbells don't slip as you generate momentum and lift the heavier load.
- Exhale as you lift the weight, and inhale slowly as you lower it, maintaining core stability to protect your lower back.
Common Mistakes
- ×Mistake: Using excessive body swing that turns it into a full-body exercise rather than a bicep curl. Fix: Use only a slight hip drive or shoulder shrug to initiate, focusing on bicep engagement for the main lift.
- ×Mistake: Letting the weight drop uncontrolled during the eccentric phase. Fix: Actively resist the weight's descent, taking 2-3 seconds to lower it, maximizing time under tension.
- ×Mistake: Allowing elbows to flare out wide during the curl. Fix: Keep elbows relatively tucked close to your sides to maintain tension on the biceps and prevent shoulder strain.
Variations
Cable Preacher Curl
Target your brachialis and biceps with the Cable Preacher Curl. This isolation exercise provides constant tension for superior arm development and muscle
Lever Preacher Curl
Target your brachialis with the Lever Preacher Curl, an isolation exercise using a machine for consistent tension and muscle growth.
Related Exercises
Bar Close Grip Biceps Curl
Target your biceps' short head with the Bar Close Grip Biceps Curl. This effective exercise builds peak bicep definition and strength through a narrow,
Bar Biceps Curl
Build strong, defined biceps with the Barbell Biceps Curl. This classic exercise effectively targets your arm flexors for powerful, sculpted upper arms.
Barbell Strict Curl
Build peak bicep strength and size with the Barbell Strict Curl. This isolation exercise emphasizes controlled elbow flexion for maximum muscle engagement
Dumbbell High Curl
Elevate your bicep training with the Dumbbell High Curl. This exercise targets biceps and anterior deltoids, emphasizing peak contraction and shoulder
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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