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Biceps · Intermediate

Barbell Cheat Curl

Advanced barbell curl variation using a small deliberate hip drive to overload the concentric phase and a strict controlled eccentric.

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Barbell Cheat Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand upright holding the bar at thigh level with an underhand grip and your feet about shoulder-width apart.
  2. 02Use a small, deliberate extension of your hips to initiate the bar upward without violently arching or swinging your back.
  3. 03As the bar gains momentum, flex your elbows and finish the curl with your biceps until the bar approaches your upper abdomen or chest.
  4. 04Keep your wrists straight and regain an upright torso at the top rather than continuing to lean backward.
  5. 05Lower the bar slowly under arm control to emphasize the eccentric phase, then reset fully before the next repetition.

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Variations

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Alternatives

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