1. One-arm curls

“I don’t like any alternating dumbbell biceps move because you get far too much rest between reps,” says Mitchell. “Do them as a drop set when fatiguing, but always start by curling with both arms.”

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2. Bench press

“If you bench press properly, you primarily work your anterior delts and triceps – that’s a biomechanical fact. So it’s impossible for most people to get a full and hard contraction of the pecs when bench pressing. Do ring press-ups instead.”

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3. Front raise

“Your front delts get worked in every pressing lift from flat bench to standing overhead press. I’ve never seen anyone with under-developed front delts compared with their side and rear delts, so instead of front raises do lat raises and reverse flyes.”