Cheat Curl
An advanced biceps exercise that uses a controlled hip hinge to momentum-lift heavy weight past sticking points, emphasizing the lowering phase. It allows you to overload the biceps with weight heavier than you can strictly curl.
Because Cheat Curls involve heavy loading and deliberate momentum, they place significant stress on the central nervous system and lower back. Our AI analyzes your daily HRV and recovery status to determine if your body is ready for this high-intensity overload technique or if you should stick to strict isolation. Additionally, if you have logged lumbar pain in your history, the system can automatically flag this movement and suggest safer, strict alternatives like seated dumbbell curls to protect your spine.
Form Cues
- Hinge slightly at the hips to initiate the movement with a controlled swing
- Squeeze your glutes and core hard as you drive the weight up
- Control the lowering (eccentric) phase for a slow 3-4 second count
- Keep the bar close to your body throughout the arc
- Brace your abs as if expecting a punch to protect your lower back
- Don't hyperextend your lower back at the top of the movement
- Don't let the weight drop quickly without resistance
- Don't swing wildly or use momentum for the entire range of motion
- Don't let your shoulders roll forward at the bottom
- Don't use this technique if you have active lower back pain
Common Mistakes
- Leaning back excessively at the top
- Neglecting the slow eccentric (lowering) phase
- Using a weight that is too light to require a cheat
- Bouncing the bar off the thighs
- Disengaging the core muscles
Muscles Worked
This exercise primarily targets the biceps brachii (both long and short heads) by subjecting them to supramaximal loads, particularly during the negative phase of the rep. Secondary stabilizing muscles include the forearms for grip strength, as well as the erector spinae and glutes which generate the initial momentum.
Primary
Secondary
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