Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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One-and-a-half curls add an extra half rep to each full rep, dramatically increasing time under tension. You curl up fully, lower halfway, curl back up, then lower completely—that is one rep. This technique forces your biceps to work through the hardest part of the range twice per rep.
When to use it
Use as an intensity technique for increased time under tension.
Who it's for
Intermediate lifters wanting advanced techniques.
Curl all the way up and squeeze, then lower only to 90 degrees (forearms parallel to floor), curl back up and squeeze again, then lower all the way down. Use lighter weight than normal curls—the extra half rep is more demanding than you expect.
Also targets: Forearms, Brachialis
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We slot it into the right day with sets, reps, and progression you can follow.
Stand holding dumbbells with underhand grip.
Curl weights all the way up.
Lower halfway down to 90 degrees.
Curl back up to full contraction.
Now lower all the way down.
That is one rep. Repeat.
The extra half rep increases time under tension.
Focus on the squeeze at each top position.
Use lighter weight than normal curls.
Use one-and-a-half curls as an intensity technique when standard curls feel too easy or you want to maximize metabolic stress. They work well as a finishing exercise with moderate weight and controlled tempo.
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.
Intermediate lifters wanting advanced techniques.
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.
MySetPlan places One and a Half Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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One and a Half Curl
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Frequently Asked Questions About the One and a Half Curl
The One and a Half Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the One and a Half Curl include Brachialis, Brachioradialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
The One and a Half Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting advanced techniques. Focus on proper technique and consider starting with easier variations.
For the One and a Half Curl, the recommended approach depends on your goals. 3 sets of 8-10 reps. Rest 60-90 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-10 reps. For endurance, complete 12-15 reps.
Yes, the One and a Half Curl can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting biceps.
Good alternatives to the One and a Half Curl include: 21s Bicep Curl, Tempo Curl. These exercises target similar muscle groups as the One and a Half Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.