Target: brachioradialis, biceps brachii

Why it works: You won’t often see people using the preacher bench for this but it’s perfect for isolating the brachioradialis muscle, which is otherwise tricky. This will balance out its strength with the biceps brachii.

• Sit at a preacher curl bench with one arm extended across the pad, palm facing inward.
• Hold your torso and head still as you curl the dumb-bell up towards your chin, keeping your palm facing to the side.