This article is addressing my all time FAVORITE bicep exercise in which I covered this in a recently released podcast and it's all about how to perform a cheat curl.
Some of you won't need to read this article, because you know how to perform a cheat curl. Great, skip this article if you don't want to SAFELY do this.
Related Podcast: Alpha Body Blueprint: Tips & Tricks to Maximize Your Looks
Here's the point brothers, most men get in their massive superiority complex when they are at the gym always saying...
"I don't need a trainer, I can do this myself." Ha. That's my response.
Sure, it's possible that maybe you know how to perform a cheat curl but how I am approaching this today is to show you the difference between a standard barbell curl and a cheat curl.
Barbell Curl is a Strength Exercise for Biceps Brachii
Here’s something that some people don’t know my friends, and I am talking to beginner’s new to push pull legs, because that’s the training style of Alpha Body Blueprint…
Barbell Curls are a strength exercise. Might seem common sense right? But here’s something you probably didn’t know…
You are improving shoulder stability doing barbell curls. Meaning, even though this article is about cheat curls, understand that you are improving arm and shoulder strength. [R]
I remember when I would use an EZ Curl Bar with plates to do barbell curls. It’s a fun exercise. I love doing barbell curls with an EZ Bar.
As an alternative, the dumbbell curl can also be beneficial. Using dumbbells can improve stability, engage the core, and provide a more controlled workout experience, preparing you for more advanced lifts later on.
However, now that I gave you some awesome benefits to the barbell curl with an EZ Bar, let’s introduce the Cheat Curl…
What is a Cheat Curl?
Ok, time for a story. I remember one time training this girl named Anjee, and she would QUICKLY do a curl up fast, it was almost TOO FAST.
I told her, "Anjee, I respect that you want to get stronger, but SLOW DOWN."
Then I showed her Cheat Curls. And I said, "It's okay to go fast but not TOO fast, that means you need a heavier weight."
So what I did is I asked her to grab a weight that she didn't think she can lift. But then I asked her to do it sitting down on the bench. And she fucking did it.
Which leads me to my next point...
For cheat curls, you do want to pick a heavy weight that is not TOO heavy to the point where you break out of anatomical neutral.
This is how to perform a cheat curl. You pick a heavy weight but not a weight that's too much for you.
Understanding Cheat Curls
Cheat curls are a unique twist on the traditional bicep curl, designed to push your muscles to their limits by incorporating a bit of controlled “cheating.” Unlike standard curls, where strict form is paramount, cheat curls allow you to use momentum to lift heavier weights. This technique can be a game-changer for those looking to break through plateaus and stimulate more muscle fibers in the biceps brachii.
Imagine this: you’re at the gym, and you’ve hit a wall with your regular curls. Enter cheat curls. By using a shoulder-width grip and a bit of body English, you can lift more weight than usual, giving your biceps a new kind of challenge. Whether you’re using a barbell or dumbbells, the key is to use just enough momentum to assist the lift without compromising safety.
Mechanics of the Cheating Barbell Biceps Curl
Alright, brothers, let’s get into the nitty-gritty of performing cheat curls with proper form. Yes, we’re bending the rules a bit, but there’s still a method to the madness. Here’s how to do it right:
Stand with your feet shoulder-width apart: This stance gives you a solid base and helps you maintain balance.
Hold the barbell or dumbbells with a shoulder-width grip: Keep your palms facing forward, ready to engage those biceps.
Slightly bend your knees: This helps you generate the necessary momentum without straining your back.
Keep your back straight and core tight: Engage your core to stabilize your upper body.
Lift the weight up to your shoulders: Use a controlled swing of your hips to help propel the weight upward. Your upper arms should stay relatively still, with the movement coming from your forearms.
Lower the weight back down slowly: Control the descent to maximize the eccentric contraction, which is crucial for muscle growth.
Remember, the goal here is to use momentum to lift the weight, but not to the point where you lose control. Keep your form in check to ensure you’re targeting the biceps effectively.
Negative & Positive Movements
You need to understand concentric and eccentric. Now a lot of you are like thinking, “Adam, I don’t fucking CARE. I just want to do the exercise.”
Brother, I relate to you on so many levels, in fact, I didn’t want to know this shit either, but then I learned the shortening of the muscle is concentric and the lengthening of the muscle is eccentric.
And why should you care? Because I want you to think HOW to do any weight lifting exercise. You have the concentric motion and the eccentric. Raise the barbell up to your shoulder, concentric. Lower the barbell, eccentric.
Safety Precautions for Cheat Curls
Cheat curls can be a powerful tool in your workout arsenal, but they come with their own set of risks. To make sure you’re getting the benefits without the drawbacks, keep these safety tips in mind:
- Choose a manageable weight: Start with a weight that you can control throughout the exercise. If you go too heavy, you risk losing form and injuring yourself.
- Avoid excessive swinging: While some momentum is necessary, don’t go overboard. Excessive swinging can strain your joints and muscles.
- Engage your core: A tight core helps stabilize your body and prevents lower back strain. Keep your back straight and your core engaged throughout the movement.
- Focus on controlled movements: Even though you’re using momentum, aim for slow and controlled movements, especially on the way down. This helps engage the muscle fibers more effectively.
- Progress gradually: Start with lighter weights and gradually increase the load as you become more comfortable with the exercise. This helps you build strength without risking injury.
By following these safety precautions, you can make the most out of cheat curls while minimizing the risk of injury. Train smart, lift heavy, and watch those biceps grow.
Common Mistakes to Avoid When Performing Cheat Curls
Now, let’s talk about some common pitfalls that can trip you up when performing cheat curls. Avoid these mistakes to keep your gains coming and stay injury-free:
- Using too much momentum: Sure, cheat curls are all about using momentum, but don’t go overboard. Too much can strain your joints and muscles. Use just the right amount to lift the weight effectively.
- Not engaging your core: Your core is your powerhouse. Failing to engage it can lead to poor form and potential injury. Keep those core muscles tight throughout the exercise.
- Not using proper form: Even though cheat curls involve a bit of “cheating,” you still need to maintain proper form. Keep your back straight, shoulders down, and upper arms still.
- Starting with a weight that’s too heavy: Don’t let your ego choose the weight. Starting too heavy can lead to poor form and injuries. Begin with a manageable weight and gradually increase as you get more comfortable.
Avoid these mistakes, and you’ll be on your way to mastering the cheat curl like a pro.
Benefits of Incorporating Cheat Curls into Your Workout Routine
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So, why should you bother with cheat curls? Here’s the lowdown on the benefits:
- Increased muscular hypertrophy: Cheat curls are fantastic for stimulating muscle growth. By targeting the biceps brachii and recruiting more muscle fibers, you’re setting yourself up for some serious gains.
- Increased strength: Because cheat curls allow you to lift more weight than traditional curls, they’re great for building strength. More weight means more power.
- Improved muscle endurance: The longer time under tension during cheat curls helps improve muscle endurance. Your biceps will thank you.
- Variety in your workout routine: Adding cheat curls to your routine keeps things fresh and helps prevent plateaus. It’s a different way to challenge your biceps and keep those gains coming.
Incorporating cheat curls into your workout routine can be a game-changer, but remember, proper form and technique are crucial. Train smart, lift heavy, and watch those biceps grow.
The Takeaway: Do Cheat Curls with Proper Form Safely
URGENT: THIS WILL BE YOUR LAST OPPORTUNITY TO JOIN THE BOOTCAMP.
Here's the biggest most important tip I can give all of you on cheat curls and being safe when doing this big lift on the pull days in Alpha Body Blueprint...
You need to NEVER break out of anatomical neutral. What that means is basically you use your lower back to try to curl.
Often this happens when you get in to your fucking EGO. Listen brother's, the reason I'm bringing this up is simple...
You cannot choose a weight that is not feasible for you to lift. I've seen people hurt themselves. So do me a favor and train smart, with proper technique.
In my program, Cheat Curls are designed to burnout the biceps. Believe me, you will feel it.
Feel free to comment below, I always love hearing from my readers!
