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Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps
(Superset with Triceps Bar Close-Grip Bench Press)
Your next superset is the hammer curl and close-grip bench press, both done with a triceps bar (also called a football bar). This really targets the long head of the biceps. Keep your elbows fixed at your sides as you curl, squeeze, and hold for a second at the top. No fewer than 10 reps here!
If your gym doesn't have one of these bars, you can perform a regular neutral-grip hammer curl with dumbbells.
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