Vince Gironda was a proponent of the weird and the wonderful, and whether you agree with him or not, this man has been right more often than he has been wrong – and he got incredible results from anyone who listened. Vince’s best bicep exercise is an exercise he called The Perfect Curl.
The perfect curl is much like a regular barbell curl, although at the beginning of the movement, you start with your back bent slightly backwards at the hip, head facing slightly upwards, and as you curl the bar some 12 inches, you then move your upper body to lean forward and into the curl, giving a good squeeze, and then reversing the movement.
All movement is from the hip upwards, and the legs should be stationary.
It’s a very weird exercise, and it takes some getting used to, but Vince was adamant that this is the only exercise which due to it’s dynamic nature, worked the entire area of the biceps: top, middle and lower.
I wouldn’t bet against him.