Exercise guide
Cheat Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The cheat curl uses controlled momentum from the hips and legs to bypass the sticking point, allowing you to overload the biceps with heavier weights than a strict curl. This variation specifically targets eccentric strength and muscle hypertrophy by forcing the biceps to control a heavy load on the way down.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, holding a barbell with a shoulder-width underhand (supinated) grip.
- Start with the bar resting against your upper thighs and your arms fully extended.
- Engage your core, pull your shoulder blades back, and maintain a slight bend in your knees.
How to do it
- Perform a quick, shallow hinge at the hips, then explosively drive your hips forward to create upward momentum.
- Simultaneously curl the bar toward your shoulders, exhaling as you use the momentum to move the heavy weight through the full range of motion.
- Squeeze your biceps hard at the top of the movement for a brief moment.
- Inhale as you slowly lower the bar back to the starting position over a 3-4 second count, resisting the weight entirely with your biceps.
Form checklist
- Use the hips for momentum, not the lower back for excessive arching.
- Keep your elbows tucked near your sides rather than letting them flare or swing too far forward.
- Ensure the 'cheat' only happens on the way up; the lowering phase must be slow and controlled.
- Keep your feet planted firmly to maintain a stable base during the hip drive.
Pro tips
- The 'cheat' is a tool to overload the eccentric; if you aren't controlling the weight on the way down, you are losing the primary benefit of the exercise.
- Think of your glutes and hamstrings as the engine that starts the lift, then let your biceps take over the steering.
Make it harder
- Increase the weight to 110% of your strict curl 1-rep max to maximize eccentric mechanical tension.
- Add a 5-second eccentric count to every rep to increase time under tension.
Frequently asked
- What muscles does the cheat curl work?
- The cheat curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cheat curl?
- The cheat curl uses dumbbell, barbell, and weight plate.
- Is the cheat curl good for beginners?
- The cheat curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.