Cheat Curl
How to do it
Starting position
- Grip the barbell slightly wider than shoulder-width
- Stand stably with your feet hip-width apart
- Bend your knees slightly to maintain tension in your lower body
- Keep your chest up and look straight ahead
Movement
- Slightly thrust your hips to drive the weight up
- Pin your elbows to your sides and contract
- Slowly lower the weight, feeling the resistance in your biceps
Breathing
Exhale as you raise the bar, and inhale as you lower it
Trainer tips
- Use only slight momentum from your hips
- Quickly curl the bar up to your shoulders
- Resist slowly on the way down
Cautions
- If the weight is too heavy, it can cause wrist pain, so choose an appropriate weight
- Excessively arching the lower back to lift
- Drifting the elbows forward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Barbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
13 similar exercises
Representative exercise: Barbell Curl
- Barbell Curl
- Barbell Curl (Demo 2)
- Barbell Standing Wide Grip Curl
- Barbell Standing Close Grip Curl
- Barbell Standing Wide Grip Biceps Curl
- Barbell Strict Curl
- Barbell Lying Biceps Curl
- Neutral-Grip Barbell Hammer Curl
- Barbell Curl Press Extension
- Barbell Squatting Bicep Curl
- Dumbbell Curl Press Extension
- Barbell Prone Incline Curl
- Barbell Alternate Biceps Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell CurlEasierBarbell Preacher CurlEasierCable Overhead CurlHarderCable Incline Biceps CurlSimilar exerciseTwo Legs Hammer Curl with TowelSimilar exerciseDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSame muscle · different equipmentBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.