Concentration Curls

Progression Highlights

Starting Suggestions

Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 12 reps.
  • • 63% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 68% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 30.6%
Days Since Last Session6
% of Modern Era PR87.5%
Days Since PR816

Recent Workouts

LastNov 24(6d ago)
25→35 lbs
4 sets · 48 reps · 1,410 vol
-1Nov 17(13d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-2Sep 23(68d ago)
20→27.5 lbs
4 sets · 48 reps · 1,200 vol
-3Jun 3(180d ago)
20→20 lbs
3 sets · 36 reps · 720 vol
-4Apr 5(239d ago)
25→35 lbs
3 sets · 36 reps · 1,080 vol

PR Progression (Modern Era)

40 lbFeb 20, 2024(649d ago)
1 set7 reps280 vol
40 lbSep 6, 2023(816d ago)
1 set5 reps200 vol
30 lbApr 15, 2021(1690d ago)
2 sets20 reps600 vol

Rep Range Records

1RM49 lbs · 7 repsFeb 20, 2024 (649d ago)(from 40 lbs)
3RM—
5RM40 lbs · 5 repsSep 6, 2023 (816d ago)
8RM35 lbs · 8 repsSep 6, 2023 (816d ago)
10RM35 lbs · 10 repsMay 25, 2024 (554d ago)
12RM35 lbs · 12 repsApr 5 (239d ago)

Frequently Paired

  1. 1.
    Machine Preacher Curls
    24% of sessions
  2. 2.
    Roman Chair Straight Leg Raise
    15% of sessions
  3. 3.
    Close-Grip Barbell Bench Press
    12% of sessions
  4. 4.
    Standing Biceps Cable Curl
    21% of sessions
  5. 5.
    Cable Hammer Curls - Rope Attachment
    21% of sessions
  6. 6.
    Face Pull
    15% of sessions
  7. 7.
    Machine Triceps Extension
    30% of sessions
  8. 8.
    Barbell Curl
    21% of sessions
  9. 9.
    Tricep Dumbbell Kickback
    9% of sessions
  10. 10.
    Weighted Hyperextension
    12% of sessions
Action: Try 40 lbs for working sets
(30 days)35 lbsM11-24(6 days ago)2025-11-24
(60 days)35 lbsM11-24(6 days ago)2025-11-24
(90 days)35 lbsM11-24(6 days ago)2025-11-24
(180 days)35 lbsM11-24(6 days ago)2025-11-24
(365 days)40 lbsU3-16(259 days ago)2025-03-16
(Modern Era)40 lbsW9-6-23(816 days ago)2023-09-06
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
29.5
Avg. Improvement
0.3
Highest Weight (Modern Era)
40 lbs 2023-09-06
Latest Weight
35 lbs 2025-11-24
Lowest Weight
10 lbs 2014-12-06
Days
33
Sets
117
Gap
10
Highest Volume (Modern Era)
420 2025-04-05
Reps avg. improvement
0.22

Workout History

M11-244 sets
25 lb
12 Reps
27.5 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
PR: 40 (816 days ago) [88%]
M11-174 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 40 (816 days ago) [69%]
T9-234 sets
20 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
27.5 lb
12 Reps
PR: 40 (816 days ago) [69%]
T6-33 sets
20 lb
12 Reps
20 lb
12 Reps
20 lb
12 Reps
PR: 40 (816 days ago) [50%]
Right bicep is still a problem, unfortunately. The position of this exercise, putting pressure o the putter lower attachment of the bicep, feels it.
S4-53 sets
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
PR: 40 (816 days ago) [88%]
U3-164 sets
25 lb
12 Reps
30 lb
12 Reps
35 lb
9 Reps
40 lb
7 Reps
PR: 40 (816 days ago) [100%]