Cheat Curl – Build Bigger Biceps Fast with Proper Form, Benefits, and Mistakes to Avoid

Ever feel like your biceps just won’t grow no matter how many curls you do? You keep lifting, you follow strict form, but your arms look the same. This is where the cheat curl can make a real difference.

Cheat curls are often misunderstood. Some people think they are just bad form, but when used correctly, they can help you lift heavier weights, overload your biceps, and stimulate new muscle growth. Many experienced lifters use cheat curls to break plateaus and build thicker, stronger arms.

In this guide, you’ll learn everything about cheat curls — how to do them properly, benefits, mistakes to avoid, variations, and how to use them for maximum biceps growth.

What Is a Cheat Curl?

A cheat curl is a biceps exercise where you use controlled body momentum to lift heavier weight than you normally could with strict curls. The key word here is controlled. You’re not swinging wildly — you’re using a slight hip drive to help start the lift.

Unlike strict curls, cheat curls allow you to:

• Lift heavier weights
• Overload biceps muscles
• Increase eccentric tension
• Break strength plateaus

The focus is still on the lowering phase, which is where most muscle growth happens.

Muscles Worked During Cheat Curl

Cheat curls primarily target the biceps, but they also involve supporting muscles.

Primary Muscles

• Biceps brachii (long head)
• Biceps brachii (short head)

Secondary Muscles

• Brachialis
• Brachioradialis
• Anterior deltoids
• Forearms

Stabilizer Muscles

• Core muscles
• Lower back
• Traps

Because more muscles are involved, cheat curls allow heavier loading, which helps increase mechanical tension — the most important factor for muscle growth.

Benefits of Cheat Curls

1. Helps You Lift Heavier Weight

Cheat curls allow you to go beyond your strict curl limit. Heavier weight means more stress on the biceps, which leads to growth.

2. Breaks Biceps Plateaus

If your arms stopped growing, cheat curls introduce a new stimulus. This helps your muscles adapt and grow again.

3. Improves Eccentric Overload

You use momentum to lift the weight, then lower slowly. This increases eccentric tension — one of the best ways to build muscle.

4. Builds Thicker Arms

Heavy cheat curls target both heads of the biceps and brachialis, giving your arms more thickness.

5. Increases Time Under Tension

When you control the negative, your muscles stay under tension longer.

6. Great for Advanced Lifters

Cheat curls are especially useful for intermediate and advanced trainees looking to push limits.

For a different challenge and to further sculpt your arms, don’t forget to explore the barbell drag curl — it’s a hidden gem that deserves a spot in your routine!

Cheat Curl vs Strict Curl

Both exercises are useful, but they serve different purposes.

Strict curls:

• Better for beginners
• Improve form
• Isolate biceps
• Use lighter weight

Cheat curls:

• Allow heavier load
• Increase intensity
• Build strength
• Break plateaus

Best approach? Use both. Start with strict curls, finish with cheat curls.

How to Perform Cheat Curl with Proper Form

Follow these steps:

1. Stand with feet shoulder-width apart
2. Hold a barbell with underhand grip
3. Keep elbows close to your body
4. Slightly lean forward
5. Use small hip drive to start lift
6. Curl weight up toward shoulders
7. Squeeze biceps at top
8. Lower slowly for 3 seconds
9. Repeat with control

Important: The lowering phase must always be slow.

Common Cheat Curl Mistakes to Avoid

Using Too Much Momentum

Too much swinging removes tension from biceps.

Leaning Too Far Back

This puts stress on the lower back.

Not Controlling the Negative

Dropping weight fast reduces muscle growth.

Lifting Too Heavy

Too much weight leads to poor form.

Elbows Moving Forward

This shifts tension to shoulders.

Turning It Into Full Body Movement

Only slight hip drive should be used.

Best Cheat Curl Variations

Barbell Cheat Curl

Best for lifting heavy weight and overall biceps size.

EZ Bar Cheat Curl

Reduces wrist stress and improves comfort.

Dumbbell Cheat Curl

Allows better arm balance and control.

Alternating Cheat Curl

Focus on one arm at a time.

Reverse Grip Cheat Curl

Targets forearms and brachialis.

Wide Grip Cheat Curl

Targets inner biceps.

Close Grip Cheat Curl

Targets outer biceps peak.

When to Use Cheat Curls in Your Workout

Best time to perform cheat curls:

• At end of workout
• After strict curls
• As overload set
• During strength phase
• For last few reps

Avoid using cheat curls at the beginning of workout.

Cheat Curl Sets and Reps

For muscle growth:

• 3–4 sets
• 6–10 reps
• Heavy weight

For strength:

• 4–5 sets
• 4–6 reps

For finishing set:

• 1–2 burnout sets

Frequency:

• 1–2 times per week

Cheat Curl for Bigger Biceps

Cheat curls increase:

• Mechanical tension
• Muscle fiber recruitment
• Eccentric overload
• Progressive overload

All these factors help build bigger arms faster.

Pro strategy:
Do strict curls → then cheat curls → then slow negatives.

This combination maximizes muscle growth.

Safety Tips for Cheat Curls

• Warm up properly
• Use controlled momentum
• Keep core tight
• Avoid jerking movement
• Do not lean back too much
• Use moderate weight
• Stop if elbow pain occurs

For a well-rounded approach to arm growth, don’t overlook the power of Crucifix Curls—they’re a game changer for targeting those bicep peaks and adding symmetry to your arm development.

Cheat Curl Alternatives

If you want similar results, try:

• Heavy barbell curls
• Incline dumbbell curls
• Preacher curls
• Hammer curls
• Cable curls
• Spider curls

These exercises also help build bigger biceps.

Who Should Avoid Cheat Curls

Cheat curls may not be suitable for:

• Beginners
• People with back pain
• Elbow injuries
• Shoulder problems
• Poor lifting technique

Beginners should master strict curls first.

Sample Cheat Curl Arm Workout

Try this workout:

Barbell curls — 4 sets
Incline dumbbell curls — 3 sets
Cheat curls — 3 heavy sets
Hammer curls — 3 sets
Cable curls — 2 burnout sets

This routine targets full biceps development.

Pro Tips to Maximize Cheat Curl Results

• Use cheat curls only for last reps
• Control the negative slowly
• Do not swing too much
• Use heavier weight than strict curls
• Combine strict + cheat reps
• Focus on mind muscle connection

Stats and Facts About Biceps Training

• Studies show eccentric training can increase muscle growth by up to 40%
• Heavy loading recruits more muscle fibers
• Advanced lifters benefit more from overload techniques
• Time under tension improves hypertrophy

Cheat curls combine all these growth factors.

Trainer Experience (Testimonial)

As a personal trainer, I often use cheat curls with clients who hit biceps plateaus. One client trained arms consistently but saw no growth for months. After adding cheat curls at the end of workouts, he gained noticeable arm size within 6 weeks.

The key was:

• Controlled momentum
• Slow negative
• Heavy weight

This approach helped stimulate new muscle growth.

Frequently Asked Questions

Final Thoughts

Cheat curls are a powerful tool for building bigger biceps. They allow heavier lifting, increase muscle overload, and help break plateaus. But they must be used correctly. Focus on controlled momentum, slow lowering, and proper technique.

Combine strict curls with cheat curls for the best results. Used wisely, cheat curls can help you build thicker, stronger, and more impressive arms faster.