One and a Half Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the One and a Half Curl targets your biceps through a pulling movement pattern. Use as an intensity technique for increased time under tension.
Everything You Need to Know About the One and a Half Curl
The One and a Half Curl is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an intensity technique for increased time under tension. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting advanced techniques. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the One and a Half Curl work?
Primary
Secondary
Stabilizers
Step-by-step: One and a Half Curl
- 1
Stand holding dumbbells with underhand grip.
- 2
Curl weights all the way up.
- 3
Lower halfway down to 90 degrees.
- 4
Curl back up to full contraction.
- 5
Now lower all the way down.
- 6
That is one rep. Repeat.
What are the best tips for the One and a Half Curl?
The extra half rep increases time under tension.
Focus on the squeeze at each top position.
Use lighter weight than normal curls.
Mistakes to watch for on the One and a Half Curl
Rushing through the half rep - defeats purpose.
Rushing through the One and a Half Curl reduces the time your Biceps brachii spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not going to full contraction each time.
Cutting the range of motion short on the One and a Half Curl means your Biceps brachii never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using too much weight - form breaks down.
Loading more weight than you can control on the One and a Half Curl forces compensatory movement patterns that bypass your Biceps brachii. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the One and a Half Curl?
Intermediate lifters wanting advanced techniques.
How to Program the One and a Half Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps. Rest 60-90 seconds.
What are good alternatives to the One and a Half Curl?
Other Variations
- Barbell 1.5 Curl
- Cable 1.5 Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One and a Half Curl — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use lighter weight.
- Control each portion of the rep.