This exercise was invented by Vince Gironda before you were born, but most people don't use it. Why? Because most people are sissies with big egos and small biceps.
Think of this as the exact opposite of a cheat curl. To cheat curl, you start by leaning forward a little, then, using momentum, you curl the bar and finish by leaning back. This takes the muscle-building tension off the biceps, allows you to "ego lift" more weight, and makes you look like a moron. The Gironda perfect curl has you doing the exact opposite.
How to Do the Perfect Curl
- Before you curl, lean back just a little, about 5 or 10 degrees. Shift your weight back onto your heels. The shoulders will be aligned behind the hips and knees.
- 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. You'll now be leaning slightly forward at the "top" of the curling motion.
- Lower the bar using the opposite motion. As you lower the bar, bring the torso back up until you're leaning back a little.
This exercise increases the tension on the biceps as well as increases the time spent under tension. Gironda said that each rep should last around 6 seconds. (Note: This is going to burn.) Yes, you'll have to use less weight than you normally use, but your biceps will be doing more work and that means new muscle growth.