Cheat Curl

Maximize bicep growth with cheat curls by using controlled momentum to lift heavier weights than strict curls.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cheat Curl

Isolation

Cable Preacher Curl

Upper Arms · Brachialis · Cable

Intermediate

Isolation

Lever Preacher Curl

Upper Arms · Brachialis · Leverage machine

Intermediate

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.

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How to do Cheat Curl

01
Setup
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.
02
Setup
Brace your core and maintain a neutral spine, slightly leaning forward at the hips to prepare for the initial momentum.
03
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.
04
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.
05
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.

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Questions

Is Cheat Curl good for beginners?

Cheat Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cheat Curl?

You need Body weight to perform Cheat Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cheat Curl?

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.

What are common mistakes when doing Cheat Curl?

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.