Cheat Curl
Primary
Biceps
Secondary
Forearms, Lower Back, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Cheat Curl is a isolation pulling movement that primarily targets your biceps. Use sparingly for eccentric overload with advanced lifters.
Everything You Need to Know About the Cheat Curl
The Cheat Curl is a advanced exercise exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use sparingly for eccentric overload with advanced lifters. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters who have mastered strict form. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cheat Curl
Primary
Secondary
Stabilizers
Cheat Curl form guide
- 1
Stand holding heavier than normal barbell.
- 2
Use slight hip thrust to initiate the curl.
- 3
Continue curling to top position.
- 4
Lower the weight slowly and under control.
- 5
Focus on the controlled eccentric portion.
- 6
Repeat using momentum only to start curl.
What are the best tips for the Cheat Curl?
The purpose is controlled eccentrics with heavier weight.
Only use enough momentum to get past sticking point.
Advanced technique - master strict form first.
What are common Cheat Curl mistakes to avoid?
Using too much momentum - turns into full body swing.
Bouncing or using momentum during the Cheat Curl takes work away from your Biceps brachii and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not controlling the negative - defeats the purpose.
On pulling movements like the Cheat Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Using before mastering strict curls - builds bad habits.
On pulling movements like the Cheat Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Is the Cheat Curl right for you?
Advanced lifters who have mastered strict form.
How to Program the Cheat Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 6-8 reps. Rest 2-3 minutes.
What are good alternatives to the Cheat Curl?
Other Variations
- Cheat Dumbbell Curl
- Cheat EZ Bar Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cheat Curl — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Master strict curls first.
- Use sparingly to prevent injury.
- Focus on controlled negative.