Biceps
Cheat Curl
The Cheat Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 28% and brachialis 17%.
How to do it
- Stand holding two dumbbells heavier than your strict curl, palms facing forward, arms straight.
- Hinge slightly forward at the hips.
- Drive the hips forward and use that small push to start both dumbbells moving as you curl.
- Finish the curl with the arms until the dumbbells reach your shoulders, torso upright.
- Lower the dumbbells slowly with strict form, taking three to four seconds.
Tips
- Keep the hip drive small and only at the start.
- The slow lowering does the real work.
Common mistakes
- Throwing the weight up with the lower back.
- Letting the dumbbells drop on the way down.
Muscles worked by the Cheat Curl
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.
Cheat Curl alternatives
Same equipment
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cheat Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Cheat Curl good for beginners?
The 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 Cheat Curl?
For example the 21s, Barbell Cheat Curl and EZ Bar 21s. 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)
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