Cheat Curl

The eccentric overload specialist — uses controlled momentum to lift heavier weight, then emphasizes the intense muscle-building lowering phase

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⚡ Quick Reference

Aspect	Details
Pattern	Pull (Elbow Flexion with Hip Drive)
Primary Muscles	Biceps
Secondary Muscles	Brachialis, Forearms
Equipment	Barbell or EZ Bar
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory (Specialized)

Movement Summary

Critical Distinction

This is NOT random swinging or "ego lifting":

• ✅ Cheat curl: Controlled hip drive, strict eccentric
• ❌ Ego lifting: Wild swinging, dropping the weight

The key is using momentum strategically to overload the eccentric (lowering) phase.

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🎯 Setup

Starting Position

1. Stance: Feet hip to shoulder-width, stable base
2. Grip: Underhand grip at shoulder width (straight bar or EZ bar)
3. Starting position: Bar resting against upper thighs
4. Body position: Slight forward lean at hips (NOT rounded spine)
5. Core: Engaged and braced
6. Weight: Use 110-130% of your strict curl weight
7. Mental preparation: This is controlled "cheating," not wild swinging

Equipment Setup

Equipment	Setting	Notes
Bar choice	Straight bar OR EZ bar	EZ bar easier on wrists
Weight	110-130% of strict curl max	Should NOT be able to strict curl this weight
Collars	Required	Plates will shift during hip drive
Floor surface	Non-slip	You'll be generating force through feet

Setup Cue

"You're loading heavier than normal because you'll use a small hip drive to get it up, then fight like hell to control it down slowly"

Load Selection

Your Strict Curl Max	Cheat Curl Weight	Example
80 lbs	90-100 lbs	+10-20 lbs
100 lbs	110-130 lbs	+10-30 lbs
120 lbs	135-155 lbs	+15-35 lbs

First time: Start at 110% of strict curl weight, adjust from there.

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🔄 Execution

The Movement

🔻 Starting Position

What's happening: Ready to generate momentum

1. Bar rests against upper thighs
2. Arms fully extended
3. Slight forward lean at hips (10-15°)
4. Knees slightly bent
5. Core braced hard
6. Weight on mid-foot

Feel: Loaded spring, ready to explode

Mental cue: "Small, controlled hip drive to get it up"

⬆️ Momentum-Assisted Curl (The "Cheat")

What's happening: Using hip drive to assist the curl

The sequence (happens fast, ~1 second):

1. Initiate with small hip extension — slight backward lean (5-10°)
2. Simultaneously begin curling as hips extend
3. Small "pop" from hips gives momentum to bar
4. Elbows stay relatively pinned (they can drift slightly forward)
5. Curl bar to top position using the momentum
6. Catch the weight at peak contraction

Key points:

• Hip drive is SMALL, not a full swing
• Think "slight lean back" not "throw your back out"
• Momentum should feel controlled, not wild
• You're still actively curling, just with assistance

Tempo: ~1 second (explosive but controlled)

Feel:

• Hip "pop" to initiate
• Bar gaining momentum
• Biceps working but assisted
• Controlled movement, not chaos

Common error here: Too much body English — you want just enough to get the weight moving, not a full-body swing.

🔝 Peak Position (The Catch)

What's happening: Transitioning from concentric to eccentric

1. Bar reaches peak position (forearms vertical or slightly past)
2. Pause briefly (half-second) to control the weight
3. Biceps fully contracted
4. Now you're about to do the real work — the eccentric
5. Brace for the descent

Mental shift: "I got it up, now I'm going to FIGHT gravity for 4-5 seconds"

⬇️ The Eccentric (THE MOST IMPORTANT PART)

What's happening: Maximum eccentric overload — this is why you're doing cheat curls

This is the POINT of the exercise:

1. From peak position, slowly lower the weight
2. Fight gravity every inch of the way
3. 4-5 second descent — count it out
4. Maximum control — don't let it drop
5. Maintain tension throughout — feel the biceps resisting
6. Lower all the way to full arm extension
7. No bounce at bottom — controlled throughout

Tempo: 4-5 seconds MINIMUM (slower is better)

Feel:

• Intense burn building in biceps
• Biceps working maximally to resist gravity
• Hard, controlled lowering
• Muscle lengthening under tension

This is the magic: You're lowering weight you couldn't strictly curl. This eccentric overload is the key stimulus for strength and size gains.

Don't Skip This

If you're not doing a strict 4-5 second eccentric, you're just doing sloppy curls. The controlled eccentric is the ENTIRE POINT of cheat curls. Without it, you're just ego lifting.

Key Cues

Primary Cues

• "Small hip pop to get it up" — controlled momentum, not wild swing
• "Fight it down for 5 seconds" — the eccentric is the point
• "Controlled cheat, strict lower" — defines the exercise
• "Lowering weight you couldn't curl" — why it works

Cheat Curl vs. Ego Lifting

Aspect	Cheat Curl (Correct)	Ego Lifting (Wrong)
Concentric	Small, controlled hip drive	Wild, uncontrolled swinging
Eccentric	4-5 second strict lowering	Drop the weight, maybe 1 second
Purpose	Overload eccentric phase	Lift heavy to look cool
Weight	110-130% of strict curl	Often 150-200%+ (too heavy)
Form	Controlled "cheat"	Chaos
Results	Builds strength and size	Injury, minimal gains

Tempo Guide

Component	Tempo	Notes
Hip drive + concentric	~1s	Fast, explosive, controlled
Pause at top	0.5-1s	Brief, control the weight
Eccentric (lowering)	4-5s	Critical — slow, controlled
Pause at bottom	0s	Immediately into next rep

Total time per rep: ~6 seconds

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💪 Muscles Worked

Activation Overview

Primary Movers (Eccentric Phase)

Muscle	Action	Activation	Phase
Biceps Brachii	Resisting elbow extension	██████████ 100%	Eccentric (lowering)

Why eccentric emphasis matters:

Muscles are 20-40% stronger during eccentric contractions than concentric. By using momentum to lift weight you couldn't strictly curl, you can then overload the eccentric phase with supramaximal loads.

Research shows: Eccentric training produces:

• Greater strength gains
• More muscle damage (growth stimulus)
• Increased muscle size
• Improved tendon strength

Secondary Muscles (Eccentric)

Muscle	Action	Activation
Brachialis	Resisting elbow extension	████████░░ 75%
Brachioradialis	Resisting elbow extension	██████░░░░ 65%

Assistance Muscles (Concentric Phase)

These help you get the weight up:

Muscle	Role	Why It Matters
Hip Extensors (glutes, hamstrings)	Generate hip drive momentum	Allows use of heavier weight
Anterior Deltoid	Assist shoulder flexion	Helps lift the weight
Core	Transfer force, maintain posture	Stabilizes during hip drive

Stabilizers

Muscle	Role
Core (abs, obliques)	Prevent excessive back arch, transfer hip force
Forearms	Grip strength — holding heavier weight
Spinal Erectors	Maintain spinal position during hip drive
Upper Back	Scapular stability

Why Cheat Curls Work: The Science

Eccentric strength > Concentric strength:

• You can lower 120-140% of what you can lift
• Cheat curls exploit this by using momentum to get weight up
• Then you eccentrically lower weight beyond your concentric max

Muscle damage and growth:

• Eccentric contractions cause more muscle damage (in a good way)
• This damage triggers greater protein synthesis
• Result: More muscle growth

Strength transfer:

• Eccentric strength gains transfer to concentric strength
• Overloading eccentrics makes your strict curls stronger

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Dropping the weight / fast eccentric	Lowering in 1-2s instead of 4-5s	Defeats entire purpose, no eccentric overload	Count "1-2-3-4-5" out loud on descent
Too much body English	Wild, uncontrolled swinging	Back injury risk, not a cheat curl anymore	Small hip pop only, 10-15° lean max
Way too much weight	Can't control the eccentric at all	Dangerous, no benefit, just ego	Start at 110% of strict curl, not 150%
Rounded spine	Back rounds during hip drive	High injury risk	Maintain neutral spine, hinge at hips
No hip drive (too strict)	Curling with perfect form	Then just do strict curls — wrong exercise	Allow controlled hip extension
Dropping bar at bottom	Letting bar fall to thighs with crash	Tendon stress, no eccentric benefit	Control all the way to full extension
Not using full ROM	Partial reps, not extending fully	Limits benefits, tendon stress	Full extension every rep

Most Common Error

Not controlling the eccentric — If you're not fighting gravity for 4-5 seconds on the way down, you're not doing cheat curls. You're just doing sloppy, dangerous curls. The eccentric is THE POINT.

Self-Check Checklist

• Weight is 110-130% of strict curl max (heavier than normal)
• Hip drive is small and controlled (not wild swinging)
• Spine stays neutral (not rounded)
• Eccentric is 4-5 seconds EVERY REP
• Full arm extension at bottom
• Core braced throughout
• Using collars on barbell
• Can feel intense eccentric work in biceps

Cheat Curl Red Flags

You're doing it WRONG if:

1. Eccentric is less than 3 seconds
2. You're swinging wildly, out of control
3. Your back rounds significantly
4. The weight is so heavy you can't control the eccentric
5. You're dropping the weight at the bottom
6. You can strict curl this weight (it's not heavy enough)

You're doing it RIGHT if:

1. Small, controlled hip drive on concentric
2. 4-5 second eccentric EVERY rep
3. Full ROM (full extension at bottom)
4. Neutral spine maintained
5. Intense burn during eccentric phase
6. Weight you could NOT strict curl

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🔀 Variations

By Equipment

Barbell (Standard)

Standard straight bar cheat curl

Pros:

• Can load heaviest
• Simple setup
• Most common variation

Cons:

• Can be hard on wrists

Best for: Those with good wrist mobility, traditional approach

EZ Bar

EZ bar cheat curl

Pros:

• Easier on wrists (angled grip)
• Still loads heavy
• More comfortable

Cons:

• Slightly less supination

Best for: Most people — recommended variation

Dumbbell

Single or dual dumbbell cheat curl

Pros:

• Can supinate during movement
• Independent arm work
• Home gym friendly

Cons:

• Harder to control momentum
• Can't load as heavy bilaterally

Best for: Unilateral work, fixing imbalances

Cable

Cable cheat curl (less common)

Pros:

• Constant tension
• Easier on joints

Cons:

• Harder to generate momentum
• Not ideal for this exercise

Best for: Not recommended — cables aren't ideal for cheat curls

By Technique

Standard Cheat Curl

Described above — hip drive on concentric, strict eccentric.

Best for: Most applications

Strict to Failure, Then Cheat Reps

Protocol:

1. Do strict curls with moderate weight to failure
2. Immediately do 3-5 cheat curl reps with same weight
3. Strict eccentric on cheat reps

Why: Extends the set beyond failure, maximum stimulus

Example:

• 80 lbs: 8 strict reps to failure
• Same weight: 3-5 cheat reps with strict eccentrics

Pure Eccentric (Advanced)

Protocol:

1. Use 130-150% of strict curl max
2. Use LARGE hip drive to get weight up (almost a clean)
3. 5-6 second eccentric

Why: Maximum eccentric overload

Caution: Very demanding, high injury risk if form breaks

Eccentric-Only with Partner

Protocol:

1. Partner helps lift weight (or use two hands to curl with one arm)
2. You perform 5-6 second eccentric only
3. Partner helps back to top

Why: Pure eccentric training, very effective

Best for: Advanced trainees, with training partner

Progression Continuum

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% strict curl)	Eccentric Tempo
Strength	3-4	4-6	2-3 min	120-130%	4-5s
Hypertrophy	3-4	6-10	2 min	110-120%	4-5s
Endurance	2-3	8-12	90s	110%	3-4s

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Last bicep exercise on upper day	Most demanding, save for end
Push/Pull/Legs	Last or second-to-last on pull day	After compound work
Bro Split (Arm Day)	Middle or end of bicep work	When pre-fatigued
Full Body	Skip or very occasional	Too taxing for full body

Placement Warning

Do NOT do cheat curls first — they're very demanding on the nervous system and grip. Do them after your main bicep work when you're already fatigued.

Frequency

Training Level	Frequency	Volume Per Session	Notes
Beginner	0x/week	N/A	Not ready — build base with strict curls
Intermediate	1x/week	3 sets	Once per week maximum
Advanced	1-2x/week	3-4 sets	Still limited frequency

Rule: Never more than 1-2x per week. Eccentric training is very demanding on recovery.

Sample Programming

Intermediate

Goal: Add eccentric overload to existing program

Pull Day (1x per week):

1. Barbell Row: 4 sets x 6-8 reps
2. Pull-Ups: 3 sets x 8-10 reps
3. Barbell Curl (strict): 3 sets x 8-10 reps (primary bicep work)
4. Cheat Curl: 3 sets x 6-8 reps (eccentric overload)
5. Hammer Curl: 3 sets x 12-15 reps

Key: Cheat curls come AFTER strict curls, when biceps are already fatigued.

Advanced

Goal: Maximum arm development with eccentric emphasis

Day 1 (Pull - Strength Focus):

1. Weighted Pull-Up: 4 sets x 5-6 reps
2. Barbell Row: 4 sets x 6-8 reps
3. Barbell Curl: 4 sets x 6-8 reps (heavy, strict)
4. Cheat Curl: 4 sets x 5-6 reps (120-130% load, 5s eccentric)
5. Preacher Curl: 3 sets x 10-12 reps

Day 2 (Arms - Hypertrophy):

1. Dumbbell Curl: 4 sets x 10-12 reps
2. Incline Dumbbell Curl: 3 sets x 12-15 reps
3. Strict Curls to Failure → Cheat Reps: 3 sets
   • 8-10 strict reps to failure
   • 3-5 cheat reps with 4s eccentric
4. Cable Curl: 2 sets x 20 reps (pump)

Total: 2x per week cheat curl variations

Progression Scheme

Progressive Overload for Cheat Curls

Primary method: Add weight

• When you can do all reps with strict 4-5s eccentric, add 5 lbs

Secondary methods:

1. Slower eccentric: Progress from 4s to 5s to 6s
2. Add reps: Go from 5 reps to 8 reps before adding weight
3. Pause at bottom: Add 1s pause at full extension

Don't:

• Add weight if eccentric control is lost
• Use more body English to move more weight (defeats purpose)

Recovery Considerations

Factor	Recommendation	Why
Rest between sessions	5-7 days minimum	Eccentric damage needs recovery
Deload frequency	Every 3-4 weeks	Very taxing on muscles/tendons
Volume per session	3-4 sets maximum	Quality over quantity
Other bicep work	2-3 days after cheat curls	Allow recovery before next bicep session

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🔄 Alternatives & Progressions

Exercise Progression Path

Prerequisites

Before attempting cheat curls, you should:

1. 6-12 months training experience minimum
2. Strong strict curl base: 3 sets x 10 reps with good form
3. Core strength: Can maintain neutral spine under load
4. No back issues: Healthy lower back
5. Understand eccentric training: Have done tempo work before

Regressions (Build Up)

Exercise	Purpose	When to Use
Strict Barbell Curl	Build baseline strength	First 6-12 months training
Tempo Curl (3-4s eccentric)	Introduce eccentric emphasis	Before cheat curls
Cable Curl	Lighter eccentric work	Learning eccentric control

Progressions (Beyond Cheat Curls)

Exercise	When Ready	Benefits
Pure Eccentric Curls (130-150%)	Strong cheat curl base	Maximum eccentric overload
Weighted Chin-Up (eccentric focus)	Strong pulling base	Compound eccentric work
Eccentric-Only Curls with Partner	Advanced trainee	Pure eccentric training

Alternatives (Similar Eccentric Overload)

Eccentric-Only Curls

How:

1. Use both hands to curl dumbbell with one arm (or partner assists)
2. Lower with one arm only, 5-6 seconds
3. Repeat

Pros:

• Pure eccentric
• Very high overload possible
• No momentum needed

Cons:

• Awkward setup
• Need partner or two-hand technique

Use when: Want pure eccentric without "cheating" on concentric

Weighted Chin-Up Negatives

How:

1. Jump or step up to top of chin-up
2. Lower yourself very slowly (5-8 seconds)
3. Repeat

Pros:

• Compound movement (biceps + back)
• Functional strength
• Can load very heavy

Cons:

• Need pull-up bar
• Full-body exercise (more fatigue)

Use when: Want compound eccentric work

Slow Eccentric Strict Curls

How:

1. Use normal strict curl weight
2. Curl up normally (1-2s)
3. Lower for 5-6 seconds

Pros:

• No momentum needed
• Simpler technique
• Lower injury risk

Cons:

• Can't overload eccentric as much

Use when: Want eccentric work without cheat curl technique

When to Use What

Goal	Best Exercise
Maximum eccentric overload	Cheat Curl or Pure Eccentric Curl
Beginner building arms	Strict Barbell/EZ Curl
Intermediate eccentric work	Slow Eccentric Curls (5s)
Compound eccentric strength	Weighted Chin-Up Negatives
Safest eccentric training	Slow Eccentric Strict Curls

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Hip drive can aggravate	Avoid entirely — use slow eccentric curls instead
Bicep tendon problems	Eccentric overload stresses tendon	Start very light, progress slowly, or avoid
Elbow tendonitis	Heavy eccentric loading	Reduce weight, longer rest periods
Shoulder issues	Momentum can stress shoulders	Strict eccentric curls instead
Inexperienced (< 6 months)	Poor body control, injury risk	Not ready — build base first

Stop Immediately If

• Sharp pain in lower back during hip drive
• Bicep feels like it's "bunching up" or popping
• Cannot control the eccentric (weight dropping)
• Back rounding significantly
• Elbow joint pain (not muscle burn)
• Dizziness or lightheadedness from effort

Why Cheat Curls Are Higher Risk

Compared to strict curls:

1. Spinal loading: Hip drive creates spinal stress
2. Heavier loads: Using supramaximal weight
3. Eccentric damage: More muscle damage = longer recovery
4. Coordination demand: More complex movement pattern
5. Momentum: If uncontrolled, can cause injury

This doesn't mean don't do them — it means do them correctly and respect the technique.

Injury Prevention

Strategy	Implementation	Why
Master strict curls first	6-12 months strict curl training	Build base strength and control
Start light	110% of strict curl max only	Learn the technique safely
Strict eccentric always	4-5 seconds every rep, no exceptions	This is the point and safest part
Neutral spine maintained	Core braced, hinge at hips	Protects lower back
Controlled momentum	Small hip pop, not wild swing	Limits injury risk
Adequate rest	5-7 days between sessions	Allows eccentric damage to recover
Deload regularly	Every 3-4 weeks	Prevents overuse injuries

Common Injuries & Causes

Injury	Common Cause	Prevention
Lower back strain	Too much hip drive, rounded spine	Small hip pop only, neutral spine
Bicep tendon strain	Too much weight, too soon	Start at 110%, progress slowly
Elbow tendonitis	Too much volume, insufficient rest	1x/week max, deload every 3-4 weeks
Muscle tear	Cannot control eccentric, weight too heavy	Must control 4-5s eccentric or reduce weight

Safe Training Checklist

Before each set:

• Weight is appropriate (can control 4-5s eccentric)
• Collars are secured on barbell
• Core is braced
• Floor is non-slip
• I understand this is controlled momentum, not chaos
• Lower back feels good (no existing pain)
• Ready to fight the eccentric for 4-5 seconds

Who Should AVOID Cheat Curls

Reason	Use Instead
Lower back injury/pain	Slow eccentric strict curls, cable curls
Complete beginner (< 6 months)	Standard strict curls, build base
Previous bicep tendon tear	Medical clearance required, likely avoid
Cannot control eccentric	Not ready — practice tempo curls first
Poor body awareness	Build coordination with strict movements
Over 50 with no training history	Too high risk — use slow eccentrics instead

Risk vs. Reward

Cheat curls are effective BUT demanding.

Do them if:

• You're intermediate+ (6+ months training)
• You can strict curl with good form
• Your back is healthy
• You understand it's controlled momentum + strict eccentric
• You're willing to start light and progress slowly

Skip them if:

• You're a beginner
• You have back issues
• You can't control the technique
• You just want to lift heavy to look strong (ego)

Alternative: Slow eccentric strict curls (5-6s) provide similar benefits with less risk.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension under load	0-145° (full ROM)	🔴 High (eccentric load)
Shoulder	Stability during momentum	Minimal movement	🟡 Moderate
Hip	Extension (momentum generation)	10-15° extension	🟡 Moderate
Spine	Maintain neutral position	No movement	🔴 High (if form poor)
Wrist	Stability under heavy load	Minimal movement	🟡 Moderate

Joint Stress Comparison

Exercise	Elbow Stress	Spine Stress	Overall Injury Risk
Strict Curl	🟡 Moderate	🟢 Low	🟢 Low
Cheat Curl	🔴 High (eccentric)	🟡 Moderate	🟡 Moderate
Pure Eccentric	🔴 Very High	🟢 Low	🟡 Moderate

Why Eccentric Loading Stresses Joints More

Eccentric contractions:

• Generate more force (120-140% of concentric)
• Create more muscle damage
• Stress tendons more
• Require longer recovery

Cheat curls use supramaximal loads (110-130% of strict curl), which means:

• Elbow tendons under greater tension
• Bicep tendon (attaches at shoulder) stressed more
• Forearm muscles working harder to grip

This is why:

• Full ROM is critical (builds tendon strength)
• Progressive loading is essential (tendons adapt slowly)
• Adequate rest is mandatory (7+ days between sessions)

Joint Actions by Phase

Phase	Elbow	Hip	Spine	Shoulder
Setup	Extended	Slightly flexed	Neutral	Neutral
Concentric (Cheat)	Flexing	Extending (hip pop)	Neutral maintained	Stable
Peak	Flexed (145°)	Neutral	Neutral	Stable
Eccentric	Extending under load	Neutral	Neutral	Stable
Bottom	Extended (0°)	Neutral	Neutral	Neutral

Tendon Adaptation Timeline

Week	Adaptation	What This Means
1-2	Initial stimulus	Tendons "shocked," need recovery
3-4	Early adaptation	Starting to adapt, still vulnerable
5-8	Significant adaptation	Tendons stronger, can handle more
8-12	Mature adaptation	Tendons resilient, ready for progression

Implication: Don't rush progression. Tendons adapt slower than muscles.

Full ROM is Non-Negotiable

Why you MUST fully extend:

1. Tendon strength: Full ROM builds resilient, strong tendons
2. Complete muscle development: Works biceps through entire length
3. Injury prevention: Partial ROM increases tendon stress
4. Functional strength: Full ROM = more transfer to real-world movements

The bottom position (full extension under eccentric load) is where significant tendon adaptation occurs. Don't skip it.

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❓ Common Questions

Isn't this just bad form? Why would I intentionally "cheat"?

Great question. Cheat curls are a specific technique, not just sloppy curls.

The difference:

• Bad form / ego lifting: Wild swinging, fast eccentric, just trying to lift heavy
• Cheat curls: Controlled momentum to overload the eccentric phase

Why it works: You use momentum to lift weight you couldn't strictly curl, then you eccentrically lower that supramaximal weight slowly (4-5s). This eccentric overload builds strength and size.

Key: The 4-5 second eccentric is what makes it training, not ego lifting.

How much weight should I use?

Start at 110% of your strict curl max.

If you can strict curl 80 lbs for 8 reps, start cheat curls at 90 lbs.

Work up to 120-130% as you get comfortable with the technique.

Test: You should need a small hip drive to get the weight up, but you must be able to control a strict 4-5 second eccentric. If you can't control the eccentric, it's too heavy.

How often should I do cheat curls?

1x per week maximum, possibly 2x for advanced lifters.

Eccentric training creates significant muscle damage and requires 5-7 days to recover. More frequent training will impair recovery and progress.

Sample:

• Pull Day: Cheat curls 1x/week
• Other bicep work: 1-2 other sessions with strict curls

Should I do cheat curls first or last in my workout?

Last (or second-to-last) for biceps.

Why:

1. They're very fatiguing
2. You'll be pre-fatigued from earlier work (which is good — means you can use less weight)
3. Don't want to compromise performance on strict curls or compound pulls

Order:

1. Compound pulling (rows, pull-ups)
2. Strict curls (primary bicep work)
3. Cheat curls (eccentric overload)
4. Optional: lighter pump work (cable curls)

Can beginners do cheat curls?

No. Beginners (< 6 months training) should focus on:

1. Mastering strict curl form
2. Building baseline strength
3. Developing core stability
4. Learning body control

When you're ready:

• Can do 3 sets x 10 reps strict barbell curls with good form
• Have healthy lower back
• Understand tempo training and eccentrics
• 6-12 months training experience

Will cheat curls hurt my back?

They can if done incorrectly. Done correctly with proper form, they're safe.

To protect your back:

1. Small hip pop only — not a massive swing
2. Neutral spine maintained — don't round your back
3. Core braced throughout movement
4. Appropriate weight — if you need to swing wildly, it's too heavy

If you have existing back issues: Skip cheat curls, use slow eccentric strict curls instead.

How slow should the eccentric be?

4-5 seconds minimum. Count it out loud: "one-one thousand, two-one thousand, three-one thousand, four-one thousand, five-one thousand."

Why:

• 4-5 seconds provides sufficient time under tension
• Slower = more eccentric overload
• Less than 3 seconds defeats the purpose

Advanced: Work up to 6-8 second eccentrics for extreme stimulus.

Can I do cheat curls with dumbbells?

Yes, but it's more challenging to control the momentum. Barbell or EZ bar is recommended because:

1. Bilateral movement easier to control
2. Can load heavier
3. More stable

If using dumbbells:

• Use lighter weight
• Focus on strict eccentric
• May need alternating arms to maintain control

Will cheat curls make my strict curls stronger?

Yes. Eccentric overload training has been shown to increase concentric strength.

Mechanism:

1. Eccentric training builds muscle damage → growth
2. Supramaximal loads recruit high-threshold motor units
3. Tendon adaptation improves force transmission
4. Neural adaptations improve strength

Expect: Adding cheat curls 1x/week can improve your strict curl strength over 6-8 weeks.

What's better: cheat curls or slow eccentric strict curls?

Different tools, both valuable:

Cheat curls:

• Can overload more (110-130% of max)
• Requires hip drive technique
• Higher injury risk if done wrong
• More demanding on lower back

Slow eccentric strict curls:

• Use normal weight, just slower lowering (5-6s)
• Simpler technique
• Lower injury risk
• Easier on lower back

Best approach: Use both at different times, or pick based on your injury history and skill level.

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📚 Sources

Eccentric Training Research:

• Roig, M., et al. (2009). "The Effects of Eccentric Versus Concentric Resistance Training on Muscle Strength and Mass in Healthy Adults." British Journal of Sports Medicine — Tier A
• Higbie, E.J., et al. (1996). "Effects of Concentric and Eccentric Training on Muscle Strength, Cross-sectional Area, and Neural Activation." Journal of Applied Physiology — Tier A
• Douglas, J., et al. (2017). "Chronic Adaptations to Eccentric Training: A Systematic Review." Sports Medicine — Tier A

Eccentric Overload:

• Hody, S., et al. (2019). "Eccentric Muscle Contractions: Risks and Benefits." Frontiers in Physiology — Tier A
• LaStayo, P.C., et al. (2003). "Eccentric Muscle Contractions: Their Contribution to Injury, Prevention, Rehabilitation, and Sport." Journal of Orthopaedic & Sports Physical Therapy — Tier A

Programming:

• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." JSCR — Tier A
• NSCA Essentials of Strength Training and Conditioning (4th Ed.) — Tier A
• Renaissance Periodization — Dr. Mike Israetel, Bicep Training — Tier B

Technique:

• Gironda, V. (1970s). "Cheat Curl Technique" — Original developer — Tier C
• Poliquin, C. "Advanced German Volume Training" — Eccentric emphasis — Tier C
• Stronger By Science — Greg Nuckols, Eccentric Training — Tier B

Muscle Damage and Growth:

• Schoenfeld, B.J. (2012). "Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy?" JSCR — Tier A
• Hyldahl, R.D., Hubal, M.J. (2014). "Lengthening Our Perspective: Morphological, Cellular, and Molecular Responses to Eccentric Exercise." Muscle & Nerve — Tier A

Injury Prevention:

• American Journal of Sports Medicine — "Eccentric Exercise and Injury Risk" — Tier A
• Journal of Strength and Conditioning Research — "Lower Back Stress During Momentum-Based Exercises" — Tier B

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For Mo

When to recommend this exercise:

• User is intermediate+ (6+ months training experience)
• User wants to build strength and size with eccentric emphasis
• User has healthy lower back
• User has plateau'd on strict curls
• User understands this is advanced technique, not ego lifting

Who should NOT do this exercise:

• Beginners (< 6 months) → Use Barbell Curl or EZ Bar Curl
• Lower back injury/pain → Use slow eccentric strict curls instead
• Cannot maintain neutral spine → Not ready, build core strength
• Previous bicep tendon tear → Medical clearance, likely avoid
• Just wants to lift heavy → This is technique-driven, not ego lifting

Key coaching cues to emphasize:

1. "Small hip pop to get it up — NOT a wild swing"
2. "Fight gravity for 5 full seconds on the way down"
3. "The eccentric IS the exercise — without it, you're just doing sloppy curls"
4. "Use 110-130% of your strict curl weight — it should be heavier than normal"
5. "Neutral spine throughout — brace your core"

Common issues to watch for in user feedback:

User Says	Likely Cause	Solution
"My back hurts"	Too much hip drive, rounded spine, or too heavy	Reduce weight, focus on small pop, check spine position
"I can't control the lowering"	Weight too heavy	Drop to 110% of strict curl, build up slowly
"This feels like normal curls"	Not using enough weight OR swinging too much	Check: should need small hip drive, but 4-5s eccentric mandatory
"My biceps are destroyed next day"	Normal — eccentric training creates more soreness	Reassure: DOMS is expected, ensure 5-7 days rest
"I don't feel it working"	Eccentric too fast	Count out loud: 1-2-3-4-5 seconds

Programming guidance:

• Pair with: Tricep work, earlier strict curls
• Frequency: 1x per week maximum (2x for very advanced)
• Placement: LAST or second-to-last bicep exercise
• Volume: 3-4 sets per session
• Rest: 5-7 days before next bicep session
• Deload: Every 3-4 weeks (reduce weight 40% or skip)

Progression signals:

• Ready to add weight: Can complete all reps with strict 4-5s eccentric
• How much to add: 5 lbs
• Plateau: Not a max-effort exercise — focus on execution over weight

Exercise substitutions based on feedback:

• "Back hurts" → Slow eccentric strict curls (5-6s), cable curls
• "Too intimidating" → Tempo curls (3-4s eccentric, same weight)
• "Want eccentric work, simpler" → Slow eccentric strict curls
• "Want compound eccentric" → Weighted chin-up negatives

Why this exercise works: Muscles are 20-40% stronger during eccentric (lengthening) contractions than concentric (lifting). Cheat curls exploit this by using controlled momentum to lift supramaximal weight (110-130% of strict curl max), then eccentrically lower that weight for 4-5 seconds. This eccentric overload creates:

1. Greater muscle damage (growth stimulus)
2. Recruitment of high-threshold motor units
3. Increased strength (both eccentric and concentric)
4. Tendon adaptation

The key: Strict, slow eccentric. Without it, it's just ego lifting.

Expected results timeline:

• Intermediate: Strength increase in strict curls within 4-6 weeks
• Advanced: Noticeable size increase in 6-8 weeks
• Note: Expect significant soreness (DOMS) first few sessions — this is normal

Critical teaching point: "Cheat curls are NOT about lifting as much weight as possible. They're about using controlled momentum to overload the lowering phase. If you can't control a 4-5 second eccentric, the weight is too heavy."

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Last updated: December 2024