Incline Dumbbell Hammer Curl

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 252 days away.

  • • Last session opened with 2 sets.
  • • 72% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 10 reps.
  • • 83% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 90% of Modern Era PR.
Trend & Recovery
Plateau
Volume TrendDOWN · -54.2%
Days Since Last Session252
% of Modern Era PR100.0%
Days Since PR423

Recent Workouts

LastMar 23(252d ago)
25→30 lbs
2 sets · 20 reps · 550 vol
-1Oct 3, 2024(423d ago)
25→30 lbs
4 sets · 44 reps · 1,200 vol

PR Progression (Modern Era)

30 lbOct 3, 2024(423d ago)
2 sets20 reps600 vol

Rep Range Records

1RM40 lbs · 10 repsOct 3, 2024 (423d ago)(from 30 lbs)
3RM—
5RM—
8RM—
10RM30 lbs · 10 repsOct 3, 2024 (423d ago)
12RM25 lbs · 12 repsOct 3, 2024 (423d ago)

Frequently Paired

  1. 1.
    Cable Reverse EZ Tricep Extension
    50% of sessions
  2. 2.
    EZ-bar Spider Curl
    50% of sessions
  3. 3.
    Lying Cable Biceps Curl
    50% of sessions
  4. 4.
    Alternating Dumbbell Biceps Curl
    50% of sessions
  5. 5.
    Lying Dumbbell Tricep Extension
    50% of sessions
  6. 6.
    Rear Delt Fly
    50% of sessions
  7. 7.
    Tricep Dumbbell Kickback
    50% of sessions
  8. 8.
    Cable Standing Lateral Raise (Cuffed)
    50% of sessions
  9. 9.
    Upright Cable Row
    50% of sessions
  10. 10.
    Cable Bar Overhead Triceps Extension
    50% of sessions
Action: Try 35 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)30 lbsU3-23(252 days ago)2025-03-23
(Modern Era)30 lbsR10-3-24(423 days ago)2024-10-03
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
27.3
Avg. Improvement
0.83
Highest Weight (Modern Era)
30 lbs 2024-10-03
Latest Weight
30 lbs 2025-03-23
Lowest Weight
25 lbs 2024-10-03
Days
2
Sets
6
Highest Volume (Modern Era)
300 2024-10-03
Reps avg. improvement
0.33

Workout History

U3-232 sets
25 lb
10 Reps
30 lb
10 Reps
PR: 30 (423 days ago) [100%]
R10-3-244 sets
🏆AT25 lb
12 Reps
25 lb
12 Reps
🏆AT30 lb
10 Reps
30 lb
10 Reps
PR: 30 (423 days ago) [100%]