Alternating Dumbbell Biceps Curl

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 15 days away.

  • • Last session opened with 3 sets.
  • • 61% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 10 reps.
  • • 71% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 77% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 5.0%
Days Since Last Session15
% of Modern Era PR100.0%
Days Since PR28

Recent Workouts

LastDec 31, 2025(15d ago)
25→35 lbs
3 sets · 32 reps · 950 vol
-1Dec 18, 2025(28d ago)
25→35 lbs
3 sets · 30 reps · 900 vol
-2Dec 15, 2025(31d ago)
25→25 lbs
3 sets · 24 reps · 520 vol
-3Oct 30, 2025(77d ago)
20→30 lbs
3 sets · 36 reps · 900 vol
-4Oct 23, 2025(84d ago)
20→30 lbs
4 sets · 36 reps · 905 vol

PR Progression (Modern Era)

35 lbDec 18, 2025(28d ago)
1 set10 reps350 vol
30 lbOct 30, 2025(77d ago)
1 set12 reps360 vol
30 lbOct 23, 2025(84d ago)
1 set6 reps180 vol
25 lbMar 23, 2025(298d ago)
3 sets26 reps650 vol

Rep Range Records

1RM47 lbs · 10 repsDec 18, 2025 (28d ago)(from 35 lbs)
3RM—
5RM30 lbs · 6 repsOct 23, 2025 (84d ago)
8RM25 lbs · 8 repsDec 15, 2025 (31d ago)
10RM35 lbs · 10 repsDec 18, 2025 (28d ago)
12RM30 lbs · 12 repsOct 30, 2025 (77d ago)

Frequently Paired

  1. 1.
    Modified Zottman Curl
    33% of sessions
  2. 2.
    High to Low Cable Flyes
    33% of sessions
  3. 3.
    Dead Hang
    17% of sessions
  4. 4.
    EZ-bar Spider Curl
    17% of sessions
  5. 5.
    Kneeling Kettlebell Around the World
    17% of sessions
  6. 6.
    Standing Low to High Cable Press
    17% of sessions
  7. 7.
    Incline Dumbbell Hammer Curl
    17% of sessions
  8. 8.
    Lying Cable Biceps Curl
    17% of sessions
  9. 9.
    Cable Tricep Kickback
    33% of sessions
  10. 10.
    Elevated Machine Ab Crunch
    33% of sessions
Action: Try 40 lbs, aim for 6+ reps
(30 days)35 lbsR12-182025-12-18
(60 days)35 lbsR12-182025-12-18
(90 days)35 lbsR12-182025-12-18
(180 days)35 lbsR12-182025-12-18
(365 days)35 lbsR12-182025-12-18
(Modern Era)35 lbsR12-182025-12-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
26.2
Avg. Improvement
0.79
Highest Weight (Modern Era)
35 lbs 2025-12-18
Latest Weight
35 lbs 2025-12-31
Lowest Weight
20 lbs 2025-10-23
Days
6
Sets
19
Highest Volume (Modern Era)
360 2025-10-30
Reps avg. improvement
0.32

Workout History

W12-313 sets
25 lb
12
30 lb
10
35 lb
10
PR: 35 (28 days ago) [100%]
R12-183 sets
25 lb
10
30 lb
10
🏆AT35 lb
10
PR: 35 (28 days ago) [100%]
M12-153 sets
25 lb
8
20 lb
8
20 lb
8
PR: 35 (28 days ago) [71%]
R10-303 sets
20 lb
12
25 lb
12
🏆AT30 lb
12
PR: 35 (28 days ago) [86%]
R10-234 sets
20 lb
10
25 lb
10
🏆AT27.5 lb
10
🏆AT30 lb
6
PR: 35 (28 days ago) [86%]
U3-233 sets
🏆AT25 lb
10
25 lb
10
25 lb
6
PR: 35 (28 days ago) [71%]