New exercise demo: Cheat Curl to Shoulder Press

One of the more interesting exercises I saw being used at Mike Boyle’s facility was the cheat curl to shoulder press. The idea behind it is that it will force you into a position that gets all the right areas strong for a shoulder press, particularly the glutes, core and upper back.

Mike said that they started using it and got some great feedback from people who had previously experienced shoulder pain while doing shoulder presses – it basically made the pain go away. I have been trying it and like how it gets some also works in some good hip explosiveness which is something all riders need.

Here is a video demo on how to perform this exercise and how to advance it. I recommend using a weight that is tough for you to just curl up and really try to make the dumbbells float up to your shoulders, otherwise you are missing the point of the first part of the exercise.

-James Wilson-

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  1. Simon says:

    Hi James: cool exercise. I’ve been reading about the cheat curl a bunch recently. What do you say to using a barbell on this movement? Any reason not to?

    Reply • February 17 at 7:55 am
  2. Simon says:

    You’d have to use a pronated grip, of course…

    Reply • February 17 at 8:38 am
    • bikejames says:

      @ Simon – Yeah, with a bar you either have to do the curl with a reverse grip or the press with a reverse grip. Plus, for people that have shoulder problems the bar is tough for overhead pressing because it locks the hands and wrists in place. With DBs you can get a more natural pressing movement and take some of the stress off the shoulders.

      Reply • February 18 at 11:26 am
  3. Eric Jensen says:

    Interesting, and it got me thinking about burpees. I had never heard of burpees until I looked into your program, and they have become one of my favorite exercises. They never fail to absolutely kick my butt.

    Do you think there might be any advantage of doing a split-stance burpee? I’m wondering whether it would bring the big muscle groups into a position that more closely matches the attack stance on the bike.

    I look forward to your thoughts.


    Reply • February 17 at 11:31 am
    • bikejames says:

      @ Eric – Yeah, you could come up into a split stance position or come up normal and do a split jack, which is basically a jumping jack but where you jump into a split stance position. Mixing up your burpees is a great way to keep that exercise from getting old.

      Reply • February 18 at 11:24 am
  4. Adolfo says:

    Great exercise, as usual, at least to me, your exercises are different than the ones I usually did which have become quite boring. Now I have new exercises to look forward in the mornings. However, I would love to download them to my iPhone, so I can check the proper way to do them. How can I do so?

    Keep up the excellent website, which I visit regularly.

    Reply • February 22 at 10:13 am
  5. […] Circuit Deadlift 3 sets X 8 reps Cheat Curl to Press 3 sets X 8 reps * Start out with a relatively light weight for the first set and try to add a […]

    Reply • February 3 at 10:14 am

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James Wilson