Cheat Curl with a Slow Eccentric (Negative)
Cheat Curls are one of the best ways to build biceps size and strength. No, we're not talking about emulating this man in your gym who insists on luring a 100-pound bar if he uses the 40-pound bar. The Cheat Curl can be a legit training method if you get it right … and not like this guy in your gym.
The key is not to try to build the business if you fight chiropractors everywhere by greatly overstretching your deep back at the end of the movement.
- Begin the movement by bending your hips and beginning with the glutes and thighs to begin the movement.
- Hold the contraction for a count at the top.
- Slowly lower, emphasizing the biceps by controlling the weight on the way down.
This eccentric load causes a lot of muscle growth as you can use considerably more weight than normal thanks to the explosive hip extension that starts the movement
Most gyms have access to a standard straight bar. Considering my Druthers, I would use a fat stick or Fat Gripz to get extra forearm work while reducing the load on the elbow.
If you have crooked elbows or just want some variety, use dumbbells instead. The dumbbells provide more freedom because they are not locked in a fixed position.
Ultimate Arm Assault
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