Forearm Curls for your grip strength
Forearm curls strengthen your grip, and that makes all lifting and pulling easier. This is really a 3-step movement. Sit on your bench gripping a barbell overhand with both elbows resting on your thighs.   Roll your wrists straight up as shown in the second photo. Then raise your forearms as far as possible, keeping your elbows in the same spot throughout the movement.   I suggest starting with no weight at all on this one and working up very slowly. This can give you tennis elbow if you work too heavy too fast. Do it right though, and it really makes daily life easier!

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