Cheating Barbell Biceps Curl

The cheating barbell biceps curl is an advanced exercise performed with heavier weights than a traditional barbell curl. The exercise specifically targets the biceps and forearms but recruits the back and shoulders to assist with the lift.


  1. Cheating barbell bicep curl
    Grip a barbell with an underhand grip shoulder-width apart and stand with a slight bend in your knees. Keep your core tight and maintain an upright posture. Lean forward while pushing your hips back slightly as you prepare to produce a slight hip thrust.
  2. Cheating barbell bicep curl
    Push your hips forward to help you propel the bar upward into a curl. Use the hip thrust to help you complete the rep, but do not rely solely on momentum to perform the movement. Once your elbows are at 90 degrees, slowly lower the bar to the starting position and repeat.

Trainer’s Tips

  • Do not allow you elbows to flare out while pulling the weight towards chest.
  • Do not allow your wrist to flex. They should stay in a fixed position throughout the exercise.
  • Keep your core tight throughout the entire exercise.