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How To Train: Gironda Perfect Curl

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This exercise was invented by Vince Gironda, but most people don’t use it because of the fact you cant use as much weight as people want.

vince gironda

this is the exercise that is the exact opposite of a cheat curl. To cheat curl, you lean so to use momentum, which takes the muscle-building tension off the biceps allowing you to “ego lift” more weight, and makes you the idiot of the gym. The Gironda perfect curl does the exact opposite of that.

How to perform the Gironda Perfect Curl

1, 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.

lean back

2, 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.

lean forward

3, 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.

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