Strength Training Cheats -4

THE BICEPS CURL
The typical cheat: Leaning back to curl a heavy weight. Why it's dumb: It transfers the load unevenly from the front of your body to the back, and that can damage the muscles, ligaments, and joints of your back. How to perfect your form: Stand against a wall when you curl, or hold a Swiss ball against the wall with your back, says Cosgrove. To practice even stricter form, keep your elbows in contact with the wall or ball for the entire lift.
How to cheat smart: Try this version of the "cheat curl." Hold a pair of heavy dumbbells at arm's length at your sides, palms facing each other. Keeping your back naturally arched, lean forward at your hips and bend your legs until the dumbbells are next to your knees. Curl the dumbbells, push your hips forward, and straighten your legs all at the same time, until you're standing upright and the dumbbells are almost resting on your shoulders. The benefit: You'll curl heavy weights without hurting your back. For an even greater muscle-building effect, lower the dumbbells as slowly as you can.