This favorite of beach-body wannabes does have functional attributes. Strong arms help you tackle opponents and hold onto the ball. They look cool popping out of your pads, too.

The Twist: Flip your grip and do reverse curls. When you use this grip, keep your elbows tight to your ribs.

The Payoff: The exercise becomes more functional, because it builds your forearms and grip, which help you with blocking, tackling and ball protection.