Gironda Perfect Curl

Exercise of the Week

Categorized under Training

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.