Target: biceps brachii

Why it works: This classic compound move hits the arms but gives the front shoulder and core muscles supporting roles to help you lift as much weight as possible. The design of the E-Z bar saves strain on your wrists, too.

• Stand with your feet shoulder-width apart, knees slightly bent.
• Hold an E-Z bar in an underhand grip with your arms extended and then curl the bar up towards your chest, keeping your elbows in to your sides.