Gaining Massive Triceps and Biceps

Barbell Body Drag Curl

Take a shoulder-width grip on a barbell and, starting with the bar resting against the upper legs, raise it from thighs to throat, keeping the bar in contact with the body at all times.

The Gironda Perfect Curl

The late Vince Gironda, the originator of the Perfect Curl (or complete curl) described how to do it in the following manner.

Vince Gironda Body Drag Curl

The Vince Gironda Body Drag Curl

For those too young to remember, the vince gironda body drag curl was a favorite of the late, great Vince Gironda, better known as the Iron Guru.

Vince Gironda

How To Train For Biceps Peak

I am 14 years old and have been lifting weights for about a year and a half. I have a training problem with my bleep peaks.

Vince Gironda Weighted Pullup

Vince Gironda Triceps Shock

This compound exercise is best performed with the Dymetric Bar. Compound movements differ from supersets, in that super-sets work two opposing muscles (biceps and triceps for example).

Vince Gironda Triceps Kickbacks

Vince’s Kickbacks were performed by bending forward in half at the waist. Holding a dumbbell in each hand you simply straightened your arms so that the tension was at lockout—with your arms straight—behind you.