Target: wrist flexors

Why it works: By locking the wrists into alignment with the barbell, you stop them shearing to the side while you target the wrist flexors. You need these muscles to be strong in any move that involves holding a bar or dumb-bell, and this move targets them specifically.

• Rest the whole weight of your lower arms on the bench.

• Keep your shoulders back so that your wrists stay in line with your forearms.

• Curl the barbell towards you and hold for one to two seconds.

• Lower slowly and open your hands so that the bar rolls onto your fingers.