Dumbbell Side Bend

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 245 days away.

  • • Last session opened with 4 sets.
  • • 38% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 15 reps.
  • • 44% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -48.4%
Days Since Last Session245
% of Modern Era PR77.8%
Days Since PR607

Recent Workouts

LastMay 15, 2025(245d ago)
20→35 lbs
4 sets · 60 reps · 1,650 vol
-1May 20, 2024(604d ago)
25→45 lbs
4 sets · 38 reps · 1,370 vol
-2May 17, 2024(607d ago)
10→45 lbs
4 sets · 36 reps · 920 vol
-3Jan 27, 2020(2179d ago)
0→0 lbs
3 sets · 25 reps · 0 vol
-4Nov 7, 2016(3355d ago)
90→100 lbs
2 sets · 34 reps · 3,200 vol

PR Progression (Modern Era)

45 lbMay 20, 2024(604d ago)
2 sets16 reps720 vol
45 lbMay 17, 2024(607d ago)
1 set6 reps270 vol

Rep Range Records

1RM57 lbs · 8 repsMay 20, 2024 (604d ago)(from 45 lbs)
3RM—
5RM45 lbs · 6 repsMay 17, 2024 (607d ago)
8RM45 lbs · 8 repsMay 20, 2024 (604d ago)
10RM35 lbs · 10 repsMay 20, 2024 (604d ago)
12RM35 lbs · 15 repsMay 15, 2025 (245d ago)

Frequently Paired

  1. 1.
    Body Weight Hip Thrust
    13% of sessions
  2. 2.
    Woodchoppers
    13% of sessions
  3. 3.
    Dips - Chest Version
    13% of sessions
  4. 4.
    Dumbbell Lunges
    13% of sessions
  5. 5.
    Lat Pulldown
    38% of sessions
  6. 6.
    Decline Crunch
    25% of sessions
  7. 7.
    Incline Dumbbell Curl
    13% of sessions
  8. 8.
    Tricep Dumbbell Kickback
    13% of sessions
  9. 9.
    Cable Standing Lateral Raise (Cuffed)
    13% of sessions
  10. 10.
    Smith Machine Bench Press
    13% of sessions
Action: Try 40 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)35 lbsR5-152025-05-15
(Modern Era)45 lbs 2024-05-17 11:26:55
Exercise Type
Strength - Weight (lbs), Reps
Primary
Abs
Equipment
Dumbbell
Avg. Weight Lifted
46.9
Avg. Improvement
3.85
Highest Weight (Modern Era)
45 lbs 2024-05-17 11:26:55
Latest Weight
35 lbs 2025-05-15
Lowest Weight
0 lbs 2020-01-27 13:55:04
Days
8
Sets
26
Gap
65
Highest Volume (Modern Era)
525 2025-05-15
Reps avg. improvement
1.35

Workout History

R5-154 sets
20 lb
15
25 lb
15
30 lb
15
35 lb
15
PR: 45 (607 days ago) [78%]
M5-20-244 sets
25 lb
12
35 lb
10
⭐ME45 lb
8
45 lb
8
PR: 45 (607 days ago) [100%]
F5-17-244 sets
⭐ME10 lb
12
⭐ME25 lb
10
⭐ME35 lb
8
⭐ME45 lb
6
PR: 45 (607 days ago) [100%]
M1-27-203 sets
0 lb
10
0 lb
10
0 lb
5
PR: 45 (607 days ago) [0%]
M11-7-162 sets
90 lb
20
100 lb
14
PR: 45 (607 days ago) [222%]
2nd set grip strength is too much
F9-23-163 sets
🏆AT80 lb
20
🏆AT90 lb
24
🏆AT100 lb
20
PR: 45 (607 days ago) [222%]
Cable hogh pulley one arm at a time. 10 reps each