If you're like most guys, you're familiar with the "cheat" curl - just not this version.

Blokes like to curl as much weight as they can, even if they end up swaying back and forth, like one of those novelty drinking-bird pendulums.

This not only looks stupid, it's also a good way to injure your back.

However, by focusing on speed and strength at the same time, you can work your deepest, largest muscle fibres to create thicker, denser-looking muscles. Use the power curl to get the benefits of heavy, explosive arm curls, without the lower-back danger. Do four to five sets.

Dumbbell power cheat curl (two to three repetitions) Grab a pair of heavy dumbbells and hold them at arm's length by your sides, palms facing each other. Lean forward at the hips and bend your legs until the dumbbells are in line with your knees.

Now, curl - pushing your hips forward and straightening your legs, all at the same time, until you're standing upright and the dumbbells are almost resting on your shoulders. Return the dumbbells to the starting position and repeat.

By Alwyn Cosgrove