Hammer Dumbbell Curl

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 134 days away.

  • • Last session opened with 4 sets.
  • • 48% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 12 reps.
  • • 56% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 23.7%
Days Since Last Session134
% of Modern Era PR77.8%
Days Since PR967

Recent Workouts

LastJul 19(134d ago)
25→35 lbs
4 sets · 48 reps · 1,410 vol
-1Jun 27(156d ago)
20→30 lbs
5 sets · 60 reps · 1,500 vol
-2Dec 23, 2024(342d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-3Dec 20, 2024(345d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-4Sep 8, 2024(448d ago)
25→30 lbs
4 sets · 42 reps · 1,140 vol

PR Progression (Modern Era)

45 lbMay 5, 2023(940d ago)
1 set12 reps540 vol
45 lbApr 8, 2023(967d ago)
1 set10 reps450 vol
40 lbApr 15, 2021(1690d ago)
1 set10 reps400 vol
25 lbJan 4, 2021(1791d ago)
2 sets20 reps500 vol
20 lbSep 14, 2020(1903d ago)
1 set10 reps200 vol

Rep Range Records

1RM63 lbs · 12 repsMay 5, 2023 (940d ago)(from 45 lbs)
3RM—
5RM45 lbs · 6 repsJul 20, 2024 (498d ago)
8RM45 lbs · 8 repsMay 1, 2023 (944d ago)
10RM45 lbs · 10 repsApr 8, 2023 (967d ago)
12RM45 lbs · 12 repsMay 5, 2023 (940d ago)

Frequently Paired

  1. 1.
    Barbell Curl
    27% of sessions
  2. 2.
    Tricep Dumbbell Kickback
    16% of sessions
  3. 3.
    Dumbbell 2-Arm Triceps Extension
    17% of sessions
  4. 4.
    Triceps Pushdown - Rope Attachment
    26% of sessions
  5. 5.
    EZ-Bar Curl
    16% of sessions
  6. 6.
    Triceps Pushdown
    16% of sessions
  7. 7.
    Standing Biceps Cable Curl
    16% of sessions
  8. 8.
    Palms-Down Barbell Wrist Curl Over A Bench
    12% of sessions
  9. 9.
    Tricep Pushdown Machine
    9% of sessions
  10. 10.
    Palms-Up Barbell Wrist Curl Over A Bench
    12% of sessions
Action: Try 40 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)35 lbsS7-19(134 days ago)2025-07-19
(365 days)35 lbsS7-19(134 days ago)2025-07-19
(Modern Era)45 lbsS4-8-23(967 days ago)2023-04-08
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
36.6
Avg. Improvement
0.28
Highest Weight (Modern Era)
45 lbs 2023-04-08
Latest Weight
35 lbs 2025-07-19
Lowest Weight
1 lbs 2016-01-16
Days
81
Sets
250
Gap
35
Highest Volume (Modern Era)
540 2023-05-05
Reps avg. improvement
0.1

Workout History

S7-194 sets
25 lb
12 Reps
27.5 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
PR: 45 (967 days ago) [78%]
F6-275 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
30 lb
12 Reps
PR: 45 (967 days ago) [67%]
M12-234 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 45 (967 days ago) [61%]
F12-204 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 45 (967 days ago) [61%]
U9-8-244 sets
25 lb
12 Reps
30 lb
6 Reps
25 lb
12 Reps
30 lb
12 Reps
PR: 45 (967 days ago) [67%]
W7-24-244 sets
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
40 lb
11 Reps
PR: 45 (967 days ago) [89%]