How to Do Cheat Curls: Technique, Benefits, Risks, and Integration

How to do Cheat Curls?

Cheat curls involve using controlled momentum from the lower body and torso to assist in lifting a heavier-than-usual weight during the concentric (lifting) phase of a bicep curl, primarily to overload the eccentric (lowering) phase or break through strength plateaus.

Understanding the Cheat Curl

The bicep curl is a foundational exercise for developing the biceps brachii. While strict form emphasizes isolation, the "cheat curl" intentionally introduces a degree of body English to move a load that would otherwise be impossible with pure isolation. It's crucial to understand that this is not an excuse for sloppy form but a deliberate technique used by experienced lifters for specific training goals. The key distinction lies in controlled momentum versus uncontrolled swinging.

The Rationale Behind Cheat Curls

The primary reasons an advanced lifter might incorporate cheat curls include:

• Supramaximal Overload: By using a heavier weight than can be lifted strictly, the eccentric phase of the movement (where the muscle lengthens under tension) can be overloaded. The eccentric phase is known to be a potent stimulus for muscle growth and strength development.
• Breaking Plateaus: When strength gains on strict curls stall, introducing cheat curls can help push past sticking points by exposing the muscles to heavier loads.
• Targeting Different Fiber Types: Lifting heavier loads, even with assistance, can recruit higher-threshold motor units that might not be fully engaged with lighter, strict movements.
• Increased Time Under Tension: While the concentric phase is assisted, the controlled eccentric phase can still provide significant time under tension for the biceps.

Proper Execution: How to Perform a Controlled Cheat Curl

Performing a cheat curl effectively and safely requires precision and control, not just raw power. It's a nuanced movement, not a reckless swing.

1. Initial Setup:

   • Stance: Stand with feet shoulder-width apart, holding a barbell or dumbbells with an underhand grip (supinated), hands about shoulder-width apart for a barbell, or at your sides for dumbbells.
   • Posture: Maintain a slight bend in the knees, a neutral spine, and an engaged core. Shoulders should be pulled back and down.
   • Weight Selection: Choose a weight that is approximately 10-20% heavier than what you can strictly curl for your target rep range.

2. The "Cheat" Initiation (Controlled Momentum):

   • Slight Rock: Begin the movement by initiating a slight forward lean of the torso, followed immediately by a controlled, powerful hip drive and a subtle backward lean of the torso. This slight momentum is generated from the lower body and core, not just flailing the upper body.
   • Purpose: This initial surge of momentum is just enough to help initiate the upward movement of the weight, getting it past the sticking point at the bottom of the curl.

3. The Concentric Phase (Bicep Engagement):

   • Curl Up: As the momentum assists, immediately engage your biceps to continue curling the weight upwards towards your shoulders. The biceps should still be actively working throughout this phase, not simply letting momentum do all the work.
   • Elbow Position: Try to keep your elbows relatively tucked to your sides, avoiding excessive flaring.
   • Peak Contraction (Optional): If possible, try to achieve a peak contraction at the top of the movement, though this may be harder with heavier loads.

4. The Eccentric Phase (Controlled Lowering):

   • Crucial Part: This is arguably the most important phase of the cheat curl. Once the weight reaches the top, resist gravity and slowly lower the weight back down to the starting position.
   • Tempo: Aim for a slow, controlled eccentric, typically 3-5 seconds. This maximizes time under tension and overloads the muscle during its lengthening phase.
   • Full Extension: Allow your arms to fully extend at the bottom, feeling a stretch in the biceps, before initiating the next repetition.

Muscles Involved

While the cheat curl uses momentum, the primary target remains the biceps, with significant involvement from stabilizing muscles:

• Primary Movers:
  • Biceps Brachii: The main target muscle, responsible for elbow flexion and forearm supination.
  • Brachialis: Located beneath the biceps, a pure elbow flexor.
  • Brachioradialis: A forearm muscle that assists in elbow flexion.
• Assisting/Stabilizing Muscles:
  • Anterior Deltoids: Involved in the initial upward drive.
  • Erector Spinae: Stabilizes the spine during the torso lean.
  • Core Muscles (Rectus Abdominis, Obliques): Provide stability to the torso and transfer force from the lower body.

Potential Benefits

When performed correctly and judiciously, cheat curls can offer several advantages:

• Increased Strength and Hypertrophy: The eccentric overload stimulates muscle growth and strength gains more effectively than concentric-only work.
• Overcoming Sticking Points: Helps break through strength plateaus by exposing muscles to heavier loads.
• Enhanced Power Output: The controlled use of momentum can improve the ability to generate force quickly.
• Mental Toughness: Successfully moving heavier weights can build confidence and mental resilience.

Risks and Considerations

Despite its potential benefits, the cheat curl carries inherent risks if performed improperly or by unsuitable individuals:

• Injury Risk:
  • Lower Back Strain: The most common risk due to excessive arching or uncontrolled torso movement.
  • Elbow and Shoulder Joint Stress: Jerking motions can place undue strain on these joints, potentially leading to tendonitis or tears.
  • Bicep Tendon Rupture: While rare, extreme loads combined with poor form can increase this risk.
• Loss of Target Muscle Isolation: If too much momentum is used, the biceps may not receive sufficient stimulus, turning it into a full-body swing rather than a bicep exercise.
• Poor Motor Pattern Development: Repeatedly relying on momentum can ingrain inefficient movement patterns, hindering the development of strict form.

Who Should Consider Cheat Curls?

Cheat curls are not for beginners. They are an advanced technique best reserved for:

• Experienced Lifters: Individuals with a solid foundation in strict form and good body awareness.
• Those Breaking Plateaus: Lifters who have stalled on their strict curl strength.
• Athletes with Specific Goals: Individuals looking to enhance eccentric strength or power in specific sports contexts.
• Individuals Free of Injury: Crucially, those with no pre-existing back, shoulder, or elbow issues.

Integrating Cheat Curls into Your Program

If you decide to incorporate cheat curls, do so strategically:

• Frequency: Use them sparingly, perhaps once every 2-4 weeks, or for 1-2 sets at the end of a bicep workout.
• Rep Range: Typically performed for lower rep ranges (e.g., 4-8 reps) due to the heavier load.
• Placement: Usually done after your primary strict bicep work, as a finisher or a way to push beyond your current limits.
• Prioritize Strict Form: Always ensure the majority of your bicep training is done with strict, controlled movements. Cheat curls should complement, not replace, fundamental training.

Conclusion

The cheat curl, when executed with precision and a clear understanding of its purpose, can be a valuable tool in an advanced lifter's arsenal for stimulating muscle growth and breaking strength plateaus. It is a controlled application of momentum to facilitate an eccentric overload, not a license for uncontrolled swinging or ego lifting. Always prioritize safety, proper form, and listen to your body to prevent injury and maximize the effectiveness of this advanced technique.