Cheat Curl
Description
The cheat curl intentionally uses body english and momentum to curl a heavier weight (or perform bodyweight curls) past the sticking point, then controls the weight slowly on the lowering (eccentric) phase. The value is in the heavy eccentric loading.
Muscle Group
Equipment Required
Cheat Curl Instructions
- Stand with a loaded barbell or heavy dumbbells. Use weight heavier than you can strict-curl.
- Use a slight lean-back and hip drive to swing the weight past the sticking point.
- Curl the weight to the top position using momentum.
- Once at the top, slow down and control the eccentric — lower over 3 to 4 seconds.
- The value is the heavy eccentric phase, not the concentric cheat.
- Use sparingly — not every set should be cheat curls.
- Aim for 5 to 8 reps with heavy eccentric focus.
- This is an advanced technique for experienced lifters.
Cheat Curl Form & Visual
Cheat Curl Benefits
- Allows heavier eccentric loading
- Builds bicep strength beyond strict curl capacity
- Advanced overloading technique
- Develops eccentric bicep strength
- Used by bodybuilders for advanced arm training
- Should be used sparingly
Cheat Curl Muscles Worked
- Biceps brachii (heavy eccentric)
- Brachialis
- Forearms
- Erector spinae (momentum)
Cheat Curl Variations & Alternatives
- Dumbbell Curl (strict)
- Barbell Curl (strict)
- Preacher Curl (no cheat possible)
- Negative Curl (eccentric only)
- Drag Curl
