Cheat Curl (Slow Negative)

Alternatives

• Bicep Curl (1 + ½ Reps)
• Resistance Band Reverse Grip Curl
• Single-Arm Bicep Curl

Summary

The cheat curl uses slight momentum to lift the weight, followed by a slow, controlled lowering phase to target the biceps eccentrically. It’s ideal for building strength and size when done correctly.

Benefits of the Cheat Curl (Slow Negative)

• Focuses on eccentric strength development
• Allows heavier loading than strict curls
• Builds muscle control and size
• Helps break through strength plateaus
• Develops forearm and grip strength

Cheat Curl (Slow Negative) Muscles Worked

• Primary: Biceps Brachii
• Secondary: Brachialis, Forearms

Instructions

1. Use a slightly heavier weight than normal
2. Use a controlled cheat motion to curl the weight up
3. Pause briefly at the top
4. Slowly lower the weight over 3–5 seconds
5. Keep the elbows close to the body
6. Avoid excessive swinging during the lift
7. Repeat for the desired number of reps

Common Mistakes

1. Using too much momentum and losing form
2. Lowering the weight too quickly
3. Letting the elbows flare out
4. Shrugging the shoulders
5. Bending the wrists under load