Cheat Curl
Cheat Curl Exercise Description
The bodyweight cheat curl is a biceps-dominant pulling variation performed on a stable bar, rings, or a suspension trainer. It uses a small, controlled contribution from the hips and knees to help start the concentric phase, while keeping the elbows as the primary movers and the descent strict. Main muscles: biceps brachii, with assistance from brachialis and brachioradialis; forearm supinators and wrist extensors stabilize the grip. Scapular stabilizers (rhomboids and lower trapezius), the anterior deltoid (to hold upper-arm position), and the trunk/hip musculature maintain body alignment. The goal is to gain just enough momentum to move through a sticking point, then emphasize a smooth, controlled eccentric without shoulder shrugging or lumbar extension. Keep a neutral spine, depress and retract the scapulae, and avoid letting the elbows drift behind the torso so the biceps stay in a strong line of pull.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Short Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Deltoid - Anterior, Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Multi-joint
- Muscle Location: Inner Bicep
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Cheat Curl Exercise
‘- Set a secure anchor at chest height. Grip underhand (supinated), shoulder-width.
– Walk feet forward and lean back so body forms a straight line from head to heels; heels on floor.
– Set shoulders “down and back” (scapular depression/retraction). Brace to keep ribs stacked over pelvis.
– Position upper arms in front of shoulders at roughly shoulder height; keep elbows fixed in space.
– Initiate with a small, controlled hip/knee extension (“body English”), then immediately drive the curl by flexing the elbows.
– Keep wrists neutral to slightly extended; don’t let them collapse into flexion.
– Bring hands toward forehead/temples; avoid shrugging or letting elbows drift behind the torso.
– Pause briefly near the top with tension; body remains rigid, neck neutral.
– Lower slowly by extending the elbows, keeping shoulders packed and upper arms steady.
– Use only minimal momentum needed; maintain control and a neutral spine throughout.
– Step back to stand upright carefully before releasing the grip. Ensure the anchor remains stable at all times.
Cheat Curl Tips
‘- Set a secure anchor at chest height and use a shoulder-width, underhand (supinated) grip.
– Walk your feet forward and lean back until your body forms a straight line from head to heels, with heels on the floor.
– Set your shoulders “down and back” (depressed and retracted) and brace so your ribs stay stacked over your pelvis.
– Keep your upper arms in front of your shoulders at about shoulder height, with elbows fixed in space.
– Initiate the lift with a small, controlled hip and knee extension, then immediately shift the effort to flexing the elbows.
– Keep your wrists neutral to slightly extended and avoid letting them collapse into flexion.
– Curl your hands toward your forehead or temples without shrugging and without letting your elbows drift behind your torso.
– Pause briefly near the top under tension, keeping your body rigid and your neck neutral.
– Lower slowly by extending the elbows, keeping your shoulders packed and upper arms steady.
– Use only the minimal momentum needed while maintaining control, a neutral spine, and body alignment throughout.
Cheat Curl Beginner Introduction
The bodyweight cheat curl is a bodyweight pulling drill that highlights the biceps while using a support like a sturdy bar, rings, or a suspension trainer set around chest level. The body leans back in a straight line with the heels on the floor, turning the movement into a horizontal curl rather than a classic standing version. A subtle push from the hips and knees helps initiate the hardest part of the lift, but the arms still handle the main effort and the lowering phase stays deliberate and steady.
This curl style targets the biceps with extra help from the forearms for grip and wrist control. The front of the shoulders, the upper back, and the core and hips work together to hold a solid, aligned position so the body moves as one unit instead of bending or arching. The main theme is using just enough momentum to get through the sticking point, then emphasizing smooth control on the way down without turning it into a loose swing or a shoulder shrug.