Dumbbell 2-Arm Triceps Extension

Progression Highlights

Starting Suggestions

Primer Sets27 lbs

Ease back in after 7 days away.

  • • Last session opened with 1 set.
  • • 39% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 12 reps.
  • • 43% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 46% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -80.0%
Days Since Last Session7
% of Modern Era PR42.9%
Days Since PR565

Recent Workouts

LastNov 18(7d ago)
30→30 lbs
1 set · 12 reps · 360 vol
-1Aug 21(96d ago)
35→40 lbs
2 sets · 24 reps · 900 vol
-2Jul 15(133d ago)
40→40 lbs
1 set · 12 reps · 480 vol
-3Jun 27(151d ago)
35→50 lbs
4 sets · 48 reps · 2,040 vol
-4Jun 3(175d ago)
30→45 lbs
4 sets · 48 reps · 1,800 vol

PR Progression (Modern Era)

70 lbMay 9, 2024(565d ago)
1 set6 reps420 vol
65 lbJan 13, 2024(682d ago)
1 set6 reps390 vol
55 lbSep 29, 2023(788d ago)
1 set8 reps440 vol
52.5 lbMay 1, 2023(939d ago)
1 set12 reps630 vol
47.5 lbOct 5, 2022(1147d ago)
1 set10 reps475 vol
45 lbMay 10, 2021(1660d ago)
1 set10 reps450 vol

Rep Range Records

1RM84 lbs · 6 repsMay 9, 2024 (565d ago)(from 70 lbs)
3RM—
5RM70 lbs · 6 repsMay 9, 2024 (565d ago)
8RM65 lbs · 8 repsMay 9, 2024 (565d ago)
10RM60 lbs · 10 repsJun 26, 2024 (517d ago)
12RM55 lbs · 12 repsJun 26, 2024 (517d ago)

Frequently Paired

  1. 1.
    Dumbbell Bicep Curl
    26% of sessions
  2. 2.
    Hammer Dumbbell Curl
    26% of sessions
  3. 3.
    Triceps Pushdown
    17% of sessions
  4. 4.
    Barbell Curl
    19% of sessions
  5. 5.
    Triceps Pushdown - Rope Attachment
    22% of sessions
  6. 6.
    Cable Bar Overhead Triceps Extension
    11% of sessions
  7. 7.
    Dumbbell One-Arm Triceps Extension
    9% of sessions
  8. 8.
    Standing One-Arm Biceps Cable Curl
    9% of sessions
  9. 9.
    Tricep Dumbbell Kickback
    7% of sessions
  10. 10.
    Palms-Down Barbell Wrist Curl Over A Bench
    9% of sessions
Action: Try 35 lbs for working sets
(30 days)30 lbsT11-18(7 days ago)2025-11-18
(60 days)30 lbsT11-18(7 days ago)2025-11-18
(90 days)30 lbsT11-18(7 days ago)2025-11-18
(180 days)50 lbsF6-27(151 days ago)2025-06-27
(365 days)55 lbsR12-5(355 days ago)2024-12-05
(Modern Era)70 lbsR5-9-24(565 days ago)2024-05-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Dumbbell
Avg. Weight Lifted
57.4
Avg. Improvement
0.54
Highest Weight (Modern Era)
70 lbs 2024-05-09
Latest Weight
30 lbs 2025-11-18
Lowest Weight
20 lbs 2020-06-26
Days
54
Sets
167
Gap
80
Highest Volume (Modern Era)
660 2024-06-26
Reps avg. improvement
0.15

Workout History

T11-181 sets
30 lb
12 Reps
PR: 70 (565 days ago)
R8-212 sets
35 lb
12 Reps
40 lb
12 Reps
PR: 70 (565 days ago)
T7-151 sets
40 lb
12 Reps
PR: 70 (565 days ago)
F6-274 sets
35 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
PR: 70 (565 days ago)
T6-34 sets
30 lb
12 Reps
35 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
PR: 70 (565 days ago)
U3-231 sets
40 lb
15 Reps
PR: 70 (565 days ago)