ZULTA
NL Join the waitlist

Biceps

Barbell Cheat Curl

The Barbell Cheat Curl is a strength exercise with a barbell for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 28% and brachialis 17%.

Level: AdvancedEquipment: BarbellSingle-joint (isolation)

How to do it

  1. Stand holding a barbell heavier than your strict curl, palms facing forward, hands shoulder-width.
  2. Hinge slightly forward at the hips with the bar hanging at your thighs.
  3. Drive the hips forward and use that small push to start the bar moving as you curl.
  4. Finish the curl with the arms until the bar is in front of your upper chest, torso upright.
  5. Lower the bar slowly with strict form, taking three to four seconds.

Tips

  • The hip drive only starts the bar: the biceps still finish it.
  • The slow lowering is the point, so never drop the bar.

Common mistakes

  • Leaning far back and turning it into a hip thrust.
  • Letting the bar fall on the way down.

Muscles worked by the Barbell Cheat Curl

  • Biceps (short head) Primary30%
  • Biceps (long head) Primary28%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Spinal erectors (lower back) Stabilizer5%
  • Front delts Stabilizer3%
  • Gluteus maximus Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Momentum or partial ranges change where tension sits, not which muscles work. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Barbell Cheat Curl alternatives

Same equipment

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Barbell Cheat Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Barbell Cheat Curl good for beginners?

The Barbell Cheat Curl is rated advanced. If you are new, learn the 21s first and build up from there.

What is a good alternative to the Barbell Cheat Curl?

For example the 21s, EZ Bar 21s and Cheat Curl. They train mostly the same muscles, some with different equipment.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist