Incline Dumbbell Curl

Progression Highlights

Starting Suggestions

Primer Sets18 lbs

Ease back in after 13 days away.

  • • Last session opened with 3 sets.
  • • 51% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 20 lbs × 12 reps.
  • • 57% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 63% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -40.0%
Days Since Last Session13
% of Modern Era PR57.1%
Days Since PR596

Recent Workouts

LastJan 2(13d ago)
20→20 lbs
3 sets · 36 reps · 720 vol
-1Dec 18, 2025(28d ago)
20→20 lbs
3 sets · 32 reps · 640 vol
-2Dec 15, 2025(31d ago)
20→20 lbs
3 sets · 24 reps · 480 vol
-3Dec 5, 2025(41d ago)
25→27.5 lbs
3 sets · 30 reps · 800 vol
-4Sep 5, 2024(497d ago)
25→25 lbs
4 sets · 48 reps · 1,200 vol

PR Progression (Modern Era)

35 lbMay 28, 2024(596d ago)
1 set8 reps280 vol
30 lbMay 13, 2024(611d ago)
1 set7 reps210 vol
22.5 lbMay 6, 2021(1714d ago)
1 set10 reps225 vol

Rep Range Records

1RM44 lbs · 8 repsMay 28, 2024 (596d ago)(from 35 lbs)
3RM—
5RM—
8RM35 lbs · 8 repsMay 28, 2024 (596d ago)
10RM27.5 lbs · 10 repsDec 5, 2025 (41d ago)
12RM30 lbs · 12 repsAug 22, 2024 (511d ago)

Frequently Paired

  1. 1.
    One-Arm Dumbbell Preacher Curl
    19% of sessions
  2. 2.
    Barbell Curl
    48% of sessions
  3. 3.
    Body Weight Hip Thrust
    10% of sessions
  4. 4.
    High to Low Cable Flyes
    10% of sessions
  5. 5.
    Alternating Dumbbell Biceps Curl
    10% of sessions
  6. 6.
    One-Arm Dumbbell Row
    24% of sessions
  7. 7.
    Straight Arm Pulldown
    19% of sessions
  8. 8.
    Dips - Triceps Version
    14% of sessions
  9. 9.
    Close-Grip Barbell Bench Press
    14% of sessions
  10. 10.
    Elevated Machine Ab Crunch
    10% of sessions
Action: Try 22.5 lbs for working sets
(30 days)20 lbsR12-182025-12-18
(60 days)27.5 lbsF12-52025-12-05
(90 days)27.5 lbsF12-52025-12-05
(180 days)27.5 lbsF12-52025-12-05
(365 days)27.5 lbsF12-52025-12-05
(Modern Era)35 lbs 2024-05-28 11:50:54
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
28.3
Avg. Improvement
0.5
Highest Weight (Modern Era)
35 lbs 2024-05-28 11:50:54
Latest Weight
20 lbs 2026-01-02
Lowest Weight
15 lbs 2015-02-17 18:49:29
Days
21
Sets
70
Gap
30
Highest Volume (Modern Era)
360 2024-08-22
Reps avg. improvement
0.37

Workout History

F1-23 sets
20 lb
12
20 lb
12
20 lb
12
PR: 35 (596 days ago) [57%]
R12-183 sets
20 lb
12
20 lb
12
20 lb
8
PR: 35 (596 days ago) [57%]
M12-153 sets
20 lb
8
20 lb
8
20 lb
8
PR: 35 (596 days ago) [57%]
F12-53 sets
25 lb
10
27.5 lb
10
27.5 lb
10
PR: 35 (596 days ago) [79%]
Workout with Jason Kennedy
R9-5-244 sets
25 lb
12
25 lb
12
25 lb
12
25 lb
12
PR: 35 (596 days ago) [71%]
Just focusing on intensity not weight
R8-22-244 sets
25 lb
12
25 lb
12
30 lb
12
30 lb
12
PR: 35 (596 days ago) [86%]