For building strength, try cheating on seated dumbbell curls. This will build strength in your biceps, serratus anterior, flexors, traps, rotator cuff, flexors, anterior deltoids, and medial deltoids. All you need are dumbbells and a bench. Although proper form mandates that you keep your feet firmly planted on the floor, back firmly against a head rest, shoulders depressed, and elbows in place, it’s okay to cheat on this one. Cheating is a good way to break into the next level of weights for the rest of your exercises and build size and strength. Bring the dumbbells up to your chest and back to thigh level, but allow yourself to use a little momentum, don’t chastise yourself for your elbows, back, or head coming unglued from their perfect position, and don’t feel bad about using a spotter to help you push through to finish the set.