Alternating Dumbbell Biceps Curl

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 31 days away.

  • • Last session opened with 3 sets.
  • • 57% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 12 reps.
  • • 67% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 38.5%
Days Since Last Session31
% of Modern Era PR100.0%
Days Since PR38

Recent Workouts

LastOct 30(31d ago)
20→30 lbs
3 sets · 36 reps · 900 vol
-1Oct 23(38d ago)
20→30 lbs
4 sets · 36 reps · 905 vol
-2Mar 23(252d ago)
25→25 lbs
3 sets · 26 reps · 650 vol

PR Progression (Modern Era)

30 lbOct 30(31d ago)
1 set12 reps360 vol
30 lbOct 23(38d ago)
1 set6 reps180 vol
25 lbMar 23(252d ago)
3 sets26 reps650 vol

Rep Range Records

1RM42 lbs · 12 repsOct 30 (31d ago)(from 30 lbs)
3RM—
5RM30 lbs · 6 repsOct 23 (38d ago)
8RM—
10RM27.5 lbs · 10 repsOct 23 (38d ago)
12RM30 lbs · 12 repsOct 30 (31d ago)

Frequently Paired

  1. 1.
    Modified Zottman Curl
    67% of sessions
  2. 2.
    Cable Reverse EZ Tricep Extension
    33% of sessions
  3. 3.
    Dead Hang
    33% of sessions
  4. 4.
    EZ-bar Spider Curl
    33% of sessions
  5. 5.
    Cable Tricep Kickback
    67% of sessions
  6. 6.
    Incline Dumbbell Hammer Curl
    33% of sessions
  7. 7.
    Lying Cable Biceps Curl
    33% of sessions
  8. 8.
    Lying Dumbbell Tricep Extension
    33% of sessions
  9. 9.
    Palms-Up Dumbbell Wrist Curl Over A Bench
    67% of sessions
  10. 10.
    Palms-Down Dumbbell Wrist Curl Over A Bench
    67% of sessions
Action: Try 35 lbs for working sets
(30 days)N/A
(60 days)30 lbsR10-23(38 days ago)2025-10-23
(90 days)30 lbsR10-23(38 days ago)2025-10-23
(180 days)30 lbsR10-23(38 days ago)2025-10-23
(365 days)30 lbsR10-23(38 days ago)2025-10-23
(Modern Era)30 lbsR10-23(38 days ago)2025-10-23
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
25.1
Avg. Improvement
1
Highest Weight (Modern Era)
30 lbs 2025-10-23
Latest Weight
30 lbs 2025-10-30
Lowest Weight
20 lbs 2025-10-23
Days
3
Sets
10
Highest Volume (Modern Era)
360 2025-10-30
Reps avg. improvement
0.6

Workout History

R10-303 sets
20 lb
12 Reps
25 lb
12 Reps
🏆AT30 lb
12 Reps
PR: 30 (38 days ago) [100%]
R10-234 sets
20 lb
10 Reps
25 lb
10 Reps
🏆AT27.5 lb
10 Reps
🏆AT30 lb
6 Reps
PR: 30 (38 days ago) [100%]
U3-233 sets
🏆AT25 lb
10 Reps
25 lb
10 Reps
25 lb
6 Reps
PR: 30 (38 days ago) [83%]