Primary
Biceps
Secondary
Forearms, Lower Back, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Pull
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MySetPlan shows you when to use Cheat Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Cheat curls intentionally use body momentum to lift heavier weight than strict form allows, then lower the weight under control. The purpose is eccentric overload—your muscles can handle more weight on the way down than on the way up. This technique is for advanced lifters who have already mastered strict curls.
When to use it
Use sparingly for eccentric overload with advanced lifters.
Who it's for
Advanced lifters who have mastered strict form.
Use just enough hip thrust to get the weight past your sticking point—this is not a full body swing. The concentric is assisted, but the eccentric must be slow and controlled. Lower the weight over 3-4 seconds minimum, fighting gravity the entire way.
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Stand holding heavier than normal barbell.
Use slight hip thrust to initiate the curl.
Continue curling to top position.
Lower the weight slowly and under control.
Focus on the controlled eccentric portion.
Repeat using momentum only to start curl.
The purpose is controlled eccentrics with heavier weight.
Only use enough momentum to get past sticking point.
Advanced technique - master strict form first.
Use cheat curls sparingly as an advanced technique for eccentric overload when you have plateaued on strict curls. Program them at the beginning of arm workouts when fresh, and limit to 2-3 sets maximum. Follow with strict curl variations.
Using too much momentum - turns into full body swing.
Bouncing or using momentum during the Cheat Curl makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Not controlling the negative - defeats the purpose.
On an upper-body pulling movement like the Cheat Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Using before mastering strict curls - builds bad habits.
On an upper-body pulling movement like the Cheat Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Advanced lifters who have mastered strict form.
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.
MySetPlan places Cheat Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Cheat Curl
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Frequently Asked Questions About the Cheat Curl
The Cheat Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Cheat Curl include Brachialis, Lower back, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Forearms.
The Cheat Curl is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters who have mastered strict form. Focus on proper technique and consider starting with easier variations.
For the Cheat Curl, the recommended approach depends on your goals. 2-3 sets of 6-8 reps. Rest 2-3 minutes. For strength, use 4-6 reps. For muscle growth, perform 6-8 reps. For endurance, complete Not recommended.
The Cheat Curl typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Cheat Curl include: Barbell Curl, Negative Curl. These exercises target similar muscle groups as the Cheat Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.