Bench press primarily targets the chest, shoulders, and triceps. It helps build upper body strength, improve muscle mass, and enhance overall upper body power. Additionally, it can increase bone density, improve posture, and promote metabolism.

Preacher curls have several benefits not found in regular bicep curls. Good form is essential, and using the pad can improve strength and muscle growth by forcing negative movements.

Dumbbell rows have multiple benefits, including strengthening the back, improving core stability, and enhancing posture. This exercise targets the upper back muscles, biceps, and shoulders, leading to overall upper body strength.

Leg curls focus on hamstrings and calves, promoting a full range of motion. Lowering your feet engages buttocks, quadriceps, and shins. Strong hamstrings are vital for strength, balance, and stamina.