Machine Bicep Curls

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 69 days away.

  • • Last session opened with 3 sets.
  • • 31% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 80 lbs × 12 reps.
  • • 36% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 38% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -23.1%
Days Since Last Session69
% of Modern Era PR72.7%
Days Since PR717

Recent Workouts

LastNov 7, 2025(69d ago)
40→80 lbs
3 sets · 36 reps · 2,160 vol
-1Mar 16, 2025(305d ago)
55→88 lbs
4 sets · 48 reps · 3,432 vol
-2Feb 20, 2024(694d ago)
50→90 lbs
4 sets · 38 reps · 2,740 vol
-3Jan 28, 2024(717d ago)
65→110 lbs
4 sets · 36 reps · 3,000 vol
-4Jan 26, 2024(719d ago)
50→95 lbs
4 sets · 40 reps · 2,810 vol

PR Progression (Modern Era)

110 lbJan 28, 2024(717d ago)
1 set6 reps660 vol
100 lbAug 27, 2023(871d ago)
1 set6 reps600 vol
90 lbMar 29, 2022(1387d ago)
1 set20 reps1,800 vol
85 lbJul 12, 2021(1647d ago)
1 set10 reps850 vol
80 lbJul 6, 2021(1653d ago)
1 set10 reps800 vol
80 lbMay 29, 2021(1691d ago)
1 set8 reps640 vol

Rep Range Records

1RM150 lbs · 20 repsMar 29, 2022 (1387d ago)(from 90 lbs)
3RM—
5RM110 lbs · 6 repsJan 28, 2024 (717d ago)
8RM95 lbs · 8 repsJan 26, 2024 (719d ago)
10RM85 lbs · 10 repsJul 12, 2021 (1647d ago)
12RM88 lbs · 12 repsMar 16, 2025 (305d ago)

Frequently Paired

  1. 1.
    Machine Triceps Extension
    71% of sessions
  2. 2.
    Machine Dips
    19% of sessions
  3. 3.
    Cable Shoulder Press
    12% of sessions
  4. 4.
    Machine Shoulder (Military) Press
    17% of sessions
  5. 5.
    Standing Biceps Cable Curl
    19% of sessions
  6. 6.
    Palms-Down Barbell Wrist Curl Over A Bench
    14% of sessions
  7. 7.
    Palms-Up Barbell Wrist Curl Over A Bench
    14% of sessions
  8. 8.
    Cable Rope Overhead Triceps Extension
    23% of sessions
  9. 9.
    Cable Hammer Curls - Rope Attachment
    14% of sessions
  10. 10.
    Triceps Pushdown - Rope Attachment
    19% of sessions
Action: Try 85 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)80 lbsF11-72025-11-07
(180 days)80 lbsF11-72025-11-07
(365 days)88 lbsU3-162025-03-16
(Modern Era)110 lbs 2024-01-28 11:17:52
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Machine
Avg. Weight Lifted
68.5
Avg. Improvement
0.64
Highest Weight (Modern Era)
110 lbs 2024-01-28 11:17:52
Latest Weight
80 lbs 2025-11-07
Lowest Weight
8 lbs 2022-06-19 11:36:05
Days
65
Sets
229
Gap
75
Highest Volume (Modern Era)
1800 2022-03-29 12:27:32
Reps avg. improvement
0.1

Workout History

F11-73 sets
40 lb
12
60 lb
12
80 lb
12
PR: 110 (717 days ago) [73%]
Weird single arm machines at steel. Logging both arm weight for consistency
U3-164 sets
55 lb
12
66 lb
12
77 lb
12
88 lb
12
PR: 110 (717 days ago) [80%]
T2-20-244 sets
50 lb
12
70 lb
10
90 lb
8
90 lb
8
PR: 110 (717 days ago) [82%]
Correct machine today!
U1-28-244 sets
65 lb
12
80 lb
10
95 lb
8
⭐ME110 lb
6
PR: 110 (717 days ago) [100%]
F1-26-244 sets
50 lb
12
65 lb
10
80 lb
10
95 lb
8
PR: 110 (717 days ago) [86%]
F10-6-234 sets
50 lb
12
60 lb
10
70 lb
8
80 lb
6
PR: 110 (717 days ago) [73%]
Single arm 12 each