Cheat Curl – Video Exercise Guide & Tips

Cheat Curl - Video Exercise Guide & Tips

Are you looking to take your biceps workout to the next level? Then look no further than the Cheat Curl! In this video exercise guide, we'll show you the proper form and technique to master this challenging exercise.

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We'll also provide tips on avoiding common mistakes and offer variations for advanced lifters. Get ready to maximize your results and achieve those sculpted, powerful biceps you've always wanted.

Let's get started!

Key Takeaways

  • Cheat curls target different parts of the biceps by using different grips.
  • Cheat curls help break through bicep development plateaus and enhance overall arm strength.
  • Proper form and technique, such as engaging the core and controlling the movement, are crucial for maximizing cheat curl results and minimizing the risk of injury.
  • Advanced lifters can incorporate variations like eccentric overload, tempo training, drop sets, and different grips to challenge their muscles and promote muscle growth.

Benefits of Cheat Curls

The cheat curls offer a range of benefits that can help you achieve stronger and more defined biceps.

One of the key advantages of cheat curls is the ability to use a different grip. By using a wider grip, you can target the outer head of the biceps, leading to a more well-rounded and balanced muscle development. On the other hand, using a narrower grip places more emphasis on the inner head, giving you that coveted 'peak' in your biceps.

Another benefit of cheat curls is increased muscle recruitment. By allowing yourself to use a bit of momentum and 'cheat' the weight up, you engage more muscle fibers in your biceps, leading to greater overall muscle growth. This can be particularly helpful for individuals who've hit a plateau in their bicep development and need a new stimulus to continue progressing.

Proper Form and Technique

To ensure proper form and technique during cheat curls, here are some tips to help you achieve optimal results and prevent injuries:

  • Engage your core: By maintaining a strong and stable core throughout the exercise, you can maximize muscle recruitment in your biceps and prevent excessive strain on your lower back.
  • Control the movement: Avoid using momentum to lift the weight. Instead, focus on a controlled and deliberate movement throughout the entire range of motion. This will ensure that your biceps are doing the work and minimize the risk of injury.
  • Gradually increase weight: Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. This will help you avoid overloading your muscles and reduce the risk of straining or tearing them.

By following these tips, you can perform cheat curls with proper form and technique, effectively targeting your biceps while minimizing the risk of injury.

Now, let's move on to the next section to learn about common mistakes to avoid during cheat curls.

Common Mistakes to Avoid

To avoid common mistakes during cheat curls, you need to be aware of certain pitfalls that can hinder your progress and increase the risk of injury.

One common mistake is using too much momentum instead of relying on your muscles to do the work. This not only reduces the effectiveness of the exercise but also puts unnecessary strain on your joints.

Another mistake is improper form, such as arching your back or leaning too far back, which can lead to back injuries.

Additionally, using weights that are too heavy can compromise your form and increase the risk of injury.

To improve your cheat curls, start by using lighter weights and focusing on proper form and controlled movements. Gradually increase the weight as you become more comfortable and confident with your technique.

It's also important to engage your core muscles and maintain a stable upper body throughout the exercise.

By avoiding these common mistakes and focusing on proper form, you can maximize the benefits of cheat curls while minimizing the risk of injury.

Now, let's explore some variations for advanced lifters.

Variations for Advanced Lifters

For advanced lifters, there are several variations you can incorporate into your cheat curl routine to continue challenging your muscles and further enhance your strength and muscle development. Here are three advanced techniques and training strategies you can try:

  • Eccentric Overload: This technique involves using heavier weights during the lowering phase of the exercise, while still maintaining control. By focusing on the eccentric portion of the movement, you can stimulate greater muscle growth and strength gains.
  • Tempo Training: Varying the tempo of your cheat curls can provide a new stimulus to your muscles. Try slowing down the lowering phase or pausing at the top of the movement to increase time under tension and promote muscle hypertrophy.
  • Drop Sets: Incorporating drop sets into your cheat curl routine can help you push past plateaus and increase muscle endurance. Start with a heavy weight and perform as many reps as possible, then immediately reduce the weight and continue the set until failure.

Tips for Maximizing Your Cheat Curl Results

Maximize your cheat curl results with these effective tips.

To get the most out of your cheat curls, it's important to understand some common variations and how to incorporate them into your workout routine.

First, let's talk about the different cheat curl variations you can try. One variation is the partial cheat curl, where you only perform the lifting portion of the movement and lower the weight under control. This allows you to handle heavier weights and overload your biceps.

Another variation is the cheat curl with a slow negative. This involves using a bit of momentum to lift the weight, but then lowering it slowly and under control. This helps to maximize muscle tension and stimulate muscle growth.

Now, let's discuss how to incorporate cheat curls into your workout routine. It's best to use cheat curls as a finisher exercise, after you've already performed your heavier compound movements. This way, you can really focus on targeting your biceps and getting that extra pump.

Remember, cheat curls should be used sparingly and only when you're looking to push your limits and challenge your muscles. Don't rely on cheat curls as your main bicep exercise, but rather as an occasional addition to your routine.

Frequently Asked Questions

What Are the Main Muscles Targeted During Cheat Curls?

The cheat curl exercise primarily targets your biceps, specifically the long head. This exercise can help with overall arm development by increasing muscle size and strength. However, it's important to maintain proper form and technique to avoid injury.

How Many Sets and Reps Should I Do for Cheat Curls?

For optimal results with cheat curls, focus on performing 3-4 sets of 8-12 reps. This rep range will help promote muscle growth and strength gains.

Choose a weight that challenges you, but allows you to maintain proper form throughout the exercise.

Cheat curls can be beneficial for muscle growth as they recruit additional muscles to assist in the movement, leading to increased overall strength and size in the biceps and forearms.

Can Cheat Curls Help Improve My Grip Strength?

Cheat curls are a great exercise for building arm strength and size, but they may not be the best for improving grip strength. If you're looking to specifically target your grip, there are alternative exercises that can help.

Incorporating exercises like farmer's walks, deadlifts, and pull-ups into your routine can be beneficial for improving grip strength. Having a strong grip can enhance your overall athletic performance and prevent injuries, so it's worth incorporating grip strength training into your workouts.

Are Cheat Curls Suitable for Beginners?

Cheat curls can be suitable for beginners because they allow you to lift heavier weights and work your muscles more intensely. However, it's important to note that cheat curls are primarily beneficial for advanced lifters. They can help promote muscle growth, increase strength, and enhance overall performance.

When performing cheat curls, beginners should be cautious to avoid common mistakes such as using excessive momentum or sacrificing proper form. It's always advised to start with lighter weights and gradually increase the load as you progress.

Can Cheat Curls Be Incorporated Into a Full-Body Workout Routine?

Incorporating cheat curls into a full-body workout routine can provide several benefits in hypertrophy training. Cheat curls allow you to lift heavier weights, which can increase muscle mass and strength. They also target the biceps and forearms, enhancing upper body development.

Additionally, cheat curls play a role in powerlifting routines by improving grip strength and overall upper body stability. Including cheat curls in your workout regimen can help you achieve better results in both hypertrophy and powerlifting training.


In conclusion, cheat curls can be a beneficial exercise for advanced lifters looking to increase their bicep strength and size.

Proper form and technique are crucial for maximizing results and avoiding common mistakes.

By incorporating variations and following the tips provided, lifters can achieve their desired outcomes.

Remember to consult with a fitness professional to ensure cheat curls are suitable for your fitness level and goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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