Target: forearms, wrists

Why it works: Because your wrist and forearms are so mobile, they need to be exercised in a rotational aspect. This move strengthens the stabilising muscles in the wrist and hits the muscles that rotate your palm inwards and outwards.

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

• Relax your shoulders and rotate the dumb-bell outwards.

• Keep your hand in line with your forearm.

• Rotate the dumb-bell inwards to complete the rep.