Exercise of the Week: Gironda Perfect Curl
by the Editors

Vince Gironda was a sonuvabitch.

Cantankerous, rude, insensitive, you name it.

You know those Playboy Playmate Data Sheets where the playmate of the month lists her turn-offs?

Well, most of the ones listed in Playboy's 50-plus year history apply to Vince.

Regardless, he knew his shit.

Gironda laid the foundation for much of what constitutes bodybuilding science today.

He also invented a lot of wild but effective exercises, many of which have been long forgotten by everyone except his acolytes, Christian Thibaudeau being among them.

In fact, it was Christian who reminded us of the "Gironda Perfect Curl". According to Christian, it may be the best biceps building exercise, bar-none. "It really places maximum tension on the muscles during the whole movement and the result is fantastic gains!"

1. Start the exercise as if you're doing a regular standing barbell curl (you can use a straight bar or an EZ-bar).

2. Before starting the movement, bring your upper torso backward (shifting your weight toward the heels). Note how the shoulders are aligned behind the hips and knees in the starting position.

3. Now slowly curl the weight up from that position. As you lift the weight you're going to slowly bend the upper torso forward so that in the end position the shoulders are in front of the hips and knees.

4. Lower the bar using the opposite motion. Start in the torso forward position and as the bar is lowered, bring the torso to the backward position.

This change of angle during the movement really places a huge tension on the biceps during the execution of the entire exercise.

Now keep in mind it's not a cheat curl! Don't swing your upper torso into the new position; do it slow.

Lift the bar in 2-3 seconds, squeeze hard at the top for 1-2 seconds and lower it in 3-4 seconds. Start using a relatively low weight as it's much harder than a regular curl.

Feel free to curse Vince while doing these. He'd consider it a homage.

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