Bicep Curl (1 + ½ Reps)

https://vimeo.com/1060519606

Alternatives

  • Cheat Curl (Slow Negative)
  • Resistance Band Bicep Curl
  • Kettlebell Bicep Curl

Summary

The 1 + ½ rep bicep curl increases time under tension by adding a half-rep at the bottom of each full rep. This intensifies the load on the biceps and helps build greater size and control.

Benefits of the Bicep Curl (1 + ½ Reps)

  • Increases time under tension for hypertrophy
  • Challenges the biceps in their strongest range
  • Improves muscular control and endurance
  • Effective with lighter weights or bands
  • Great for breaking strength plateaus

Bicep Curl (1 + ½ Reps) Muscles Worked

  • Primary: Biceps Brachii
  • Secondary: Brachialis, Forearms

Instructions

  1. Stand tall holding weights or bands with palms facing up
  2. Curl the weight halfway up and lower it again
  3. Then perform a full curl to shoulder height
  4. That sequence counts as one full rep
  5. Keep elbows tucked and wrists neutral
  6. Maintain control throughout the full and half rep
  7. Repeat for the desired number of reps

Common Mistakes

  1. Rushing through the half rep
  2. Letting elbows drift forward
  3. Using momentum instead of muscle control
  4. Breaking wrist alignment
  5. Inconsistent range of motion