The Perfect Curl is one of those unorthodox exercise created by the old school classic Physique Artist Vince Gironda. It’s also known as the Complete Curl. It looks so wrong… but it feels so right!
At first glance it appears to be a cheat curl… when in fact, it’s the exact opposite and anything but cheating. Seriously… The Perfect Curl will require you to drop the weight to 60% of what you would normally lift for barbell biceps curls.
Here’s what it looks like…
Here’s how The Perfect Curl is executed…
The start position of “The Perfect Barbell Curl” (using a straight bar and a shoulder width handspacing) begins with the elbows resting on the pelvis or hip bones with the arms hanging straight and the upper torso inclined with the head and shoulders just back of the hips.
According to Vince Gironda, this particular starting position will actively stimulate the lower insertion of the biceps as the barbell is curled upward the first 10-12 inches.
I haven’t found any EMG or MRI research proving this, but I guarantee you will feel an incredible stretch in this starting position and a unique contraction.
The mid-range portion of “The Perfect Barbell Curl” kicks in as the barbell is continuing to be curled upward and the upper torso (head and shoulders) begins to travel forward to an erect (or vertical) position. According to Vince Gironda, this part of the curl involves the belly of the biceps.
The finish portion of “The Perfect Barbell Curl” concludes with the upper torso (head and shoulders) moving slightly forward from an erect (or vertical) position and the bar is curled upward to completion.
When the torso is slightly forward from vertical at the completion of the upward phase of the curl it creates a maximum peak contraction in the biceps.
I’ve got to tell you… this contraction is crazy INTENSE!
Cramp the barbell into the top curl position and contract the biceps for all they are worth for a second and then reverse the procedure as you lower the barbell to the starting position. This completes one rep!
Each rep should take approximately 6 seconds to complete.
I’ve been a student of Vince Gironda’s work for many years. I’ve come across The Perfect Curl in several pieces of his literature, including Vince Gironda: Legend and Myth.
I recently came across The Perfect Curl in a book called 101 Bodybuilding Tips. I’m chomping at the bit to apply some new training tips I’ve never heard of before.
Frankly, I wasn’t expecting to learn much from the book. I thought it would be your tipical, lame list of basic tips.
…No Way!
101 Bodybuilding Tips is jam packed with unique and very effective
strategies to improve your physique.
…and it’s less than ten bucks.
Just one tip can be worth the investment.
As I put these tips into action I’ll be sure to share some of my favorites with you.
In the meantime, you can learn more about this treasure chest of physique tips by visiting 101 Bodybuilding Tips
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant is a Certified Fitness Consultant and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular guys get ripped abs insanely fast. With his careful attention to the finer details, you'll carve out a rock hard and jacked physique in no time flat!
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique.
Now you too, can follow his easy-to-follow system to finally uncover your ripped abs and chiseled body! Get the full details by visiting Elite Physique today!