Tip Do the Gironda Perfect Curl Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do the Gironda Perfect Curl This classic exercise is tough but it' ll build your biceps much better than standard curls Here' s how to do it by T Nation January 29, 2016March 30, 2022 Tags Tips, Training 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. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 4 New Deadlifts You Gotta Try Regular deadlifts are great, but give these a shot if you want to strengthen a weak point or bring up a specific muscle group. Deadlift, Powerlifting & Strength, Training Paul Carter April 4 Training The Testosterone Training Codex For years, I've been watching zombies, training zombies. They wander aimlessly from station to station, doing exercises haphazardly with really no rhyme or reason except that, "this one kinda' feels like it's doing something." Once in awhile, they'll grasp on to a particular program but they'll end up beating it into the ground, doing it for months and months until they've long since milked any effectiveness from it. Training TC Luoma November 17 Training 7 Cardio Drills That Don t Suck Seven non-boring cardio variations to hopefully make your energy systems work a little more bearable. Challenge Training, Fat Loss Training, Metabolic Conditioning, Metcon, Training Mark Young May 13 Training Pushing Back A female powerlifter offers lessons in dedication, perseverance, and the mysterious ways the iron seduces all of us. Powerlifting & Strength, Training Chris Shugart October 23