Dumbbell Bicep Curl

Progression Highlights

Starting Suggestions

Primer Sets30 lbs

Ease back in after 576 days away.

  • • Last session opened with 4 sets.
  • • 67% of Modern Era PR.
Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 45 lbs × 6 reps.
  • • 78% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 82% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 35.6%
Days Since Last Session576
% of Modern Era PR100.0%
Days Since PR607

Recent Workouts

LastMay 3, 2024(576d ago)
35→45 lbs
4 sets · 36 reps · 1,410 vol
-1Apr 2, 2024(607d ago)
30→45 lbs
4 sets · 36 reps · 1,300 vol
-2Jan 28, 2024(672d ago)
25→35 lbs
3 sets · 30 reps · 880 vol
-3Jan 7, 2024(693d ago)
20→40 lbs
5 sets · 58 reps · 1,720 vol
-4Jan 3, 2024(697d ago)
20→25 lbs
4 sets · 46 reps · 1,040 vol

PR Progression (Modern Era)

45 lbApr 2, 2024(607d ago)
1 set6 reps270 vol
40 lbJan 7, 2024(693d ago)
1 set10 reps400 vol
35 lbApr 9, 2021(1696d ago)
1 set10 reps350 vol
25 lbJan 4, 2021(1791d ago)
1 set10 reps250 vol
22.5 lbJul 20, 2020(1959d ago)
2 sets20 reps450 vol
20 lbJun 26, 2020(1983d ago)
3 sets30 reps600 vol

Rep Range Records

1RM54 lbs · 6 repsApr 2, 2024 (607d ago)(from 45 lbs)
3RM—
5RM45 lbs · 6 repsApr 2, 2024 (607d ago)
8RM40 lbs · 8 repsApr 2, 2024 (607d ago)
10RM40 lbs · 10 repsJan 7, 2024 (693d ago)
12RM35 lbs · 12 repsJan 7, 2024 (693d ago)

Frequently Paired

  1. 1.
    Standing Dumbbell Shoulder Press
    32% of sessions
  2. 2.
    Triceps Pushdown
    22% of sessions
  3. 3.
    Dumbbell 2-Arm Triceps Extension
    18% of sessions
  4. 4.
    Plank
    20% of sessions
  5. 5.
    Reverse Barbell Curl
    15% of sessions
  6. 6.
    Exercise Ball Crunch
    54% of sessions
  7. 7.
    Hammer Dumbbell Curl
    15% of sessions
  8. 8.
    Triceps Pushdown - Rope Attachment
    19% of sessions
  9. 9.
    Barbell Curl
    15% of sessions
  10. 10.
    Cable Rope Overhead Triceps Extension
    18% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)45 lbsT4-2-24(607 days ago)2024-04-02
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
39.2
Avg. Improvement
0.25
Highest Weight (Modern Era)
45 lbs 2024-04-02
Latest Weight
45 lbs 2024-05-03
Lowest Weight
5 lbs 2020-06-14
Days
79
Sets
236
Gap
20
Highest Volume (Modern Era)
420 2024-01-07
Reps avg. improvement
0.19

Workout History

F5-3-244 sets
35 lb
12 Reps
40 lb
10 Reps
40 lb
8 Reps
45 lb
6 Reps
PR: 45 (607 days ago) [100%]
T4-2-244 sets
30 lb
12 Reps
35 lb
10 Reps
40 lb
8 Reps
⭐ME45 lb
6 Reps
PR: 45 (607 days ago) [100%]
U1-28-243 sets
25 lb
12 Reps
30 lb
10 Reps
35 lb
8 Reps
PR: 45 (607 days ago) [78%]
U1-7-245 sets
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
⭐ME35 lb
12 Reps
⭐ME40 lb
10 Reps
PR: 45 (607 days ago) [89%]
Done 2 hrs after completing main workout

5th set alternate arms and failure
W1-3-244 sets
20 lb
10 Reps
20 lb
12 Reps
25 lb
12 Reps
25 lb
12 Reps
PR: 45 (607 days ago) [56%]
1st time in 2.5 years? Wtf! I guess I did ex bar curl and hammer db only..
M5-10-213 sets
22.5 lb
10 Reps
30 lb
10 Reps
35 lb
10 Reps
PR: 45 (607 days ago) [78%]