Hammer Dumbbell Curl

Progression Highlights

Starting Suggestions

Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 45 lbs × 6 reps.
  • • 56% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 54.8%
Days Since Last Session4
% of Modern Era PR100.0%
Days Since PR1011

Recent Workouts

LastJan 10(4d ago)
25→45 lbs
5 sets · 51 reps · 1,710 vol
-1Dec 31, 2025(14d ago)
25→30 lbs
3 sets · 24 reps · 640 vol
-2Dec 26, 2025(19d ago)
25→35 lbs
3 sets · 32 reps · 950 vol
-3Dec 18, 2025(27d ago)
25→35 lbs
3 sets · 36 reps · 1,080 vol
-4Dec 15, 2025(30d ago)
30→35 lbs
4 sets · 35 reps · 1,105 vol

PR Progression (Modern Era)

45 lbMay 5, 2023(984d ago)
1 set12 reps540 vol
45 lbApr 8, 2023(1011d ago)
1 set10 reps450 vol
40 lbApr 15, 2021(1734d ago)
1 set10 reps400 vol
25 lbJan 4, 2021(1835d ago)
2 sets20 reps500 vol
20 lbSep 14, 2020(1947d ago)
1 set10 reps200 vol

Rep Range Records

1RM63 lbs · 12 repsMay 5, 2023 (984d ago)(from 45 lbs)
3RM—
5RM45 lbs · 6 repsJul 20, 2024 (543d ago)
8RM45 lbs · 8 repsMay 1, 2023 (988d ago)
10RM45 lbs · 10 repsApr 8, 2023 (1011d ago)
12RM45 lbs · 12 repsMay 5, 2023 (984d ago)

Frequently Paired

  1. 1.
    Barbell Curl
    25% of sessions
  2. 2.
    Tricep Dumbbell Kickback
    15% of sessions
  3. 3.
    Dumbbell 2-Arm Triceps Extension
    16% of sessions
  4. 4.
    Triceps Pushdown - Rope Attachment
    24% of sessions
  5. 5.
    Standing Biceps Cable Curl
    16% of sessions
  6. 6.
    EZ-Bar Curl
    16% of sessions
  7. 7.
    Triceps Pushdown
    15% of sessions
  8. 8.
    Preacher Curl
    10% of sessions
  9. 9.
    Dumbbell Bicep Curl
    14% of sessions
  10. 10.
    Palms-Down Barbell Wrist Curl Over A Bench
    12% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)45 lbsS1-102026-01-10
(60 days)45 lbsS1-102026-01-10
(90 days)45 lbsS1-102026-01-10
(180 days)45 lbsS1-102026-01-10
(365 days)45 lbsS1-102026-01-10
(Modern Era)45 lbs 2023-04-08 15:02:50
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
36.3
Avg. Improvement
0.26
Highest Weight (Modern Era)
45 lbs 2023-04-08 15:02:50
Latest Weight
45 lbs 2026-01-10
Lowest Weight
0 lbs 2016-01-31 18:44:08
Days
87
Sets
272
Gap
25
Highest Volume (Modern Era)
540 2023-05-05 10:48:53
Reps avg. improvement
0.09

Workout History

S1-105 sets
25 lb
12
30 lb
12
35 lb
12
40 lb
9
45 lb
6
PR: 45 (1011 days ago) [100%]
W12-313 sets
25 lb
8
25 lb
8
30 lb
8
PR: 45 (1011 days ago) [67%]
Superset with DB curl, grip is difficult to sustain
F12-263 sets
25 lb
12
30 lb
10
35 lb
10
PR: 45 (1011 days ago) [78%]
R12-183 sets
25 lb
12
30 lb
12
35 lb
12
PR: 45 (1011 days ago) [78%]
M12-154 sets
30 lb
10
35 lb
11
30 lb
8
30 lb
6
PR: 45 (1011 days ago) [78%]
M12-14 sets
25 lb
12
30 lb
12
35 lb
12
40 lb
12
PR: 45 (1011 days ago) [89%]