Machine Bicep Curls

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 23 days away.

  • • Last session opened with 3 sets.
  • • 34% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 80 lbs × 12 reps.
  • • 40% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 42% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -58.5%
Days Since Last Session23
% of Modern Era PR80.0%
Days Since PR826

Recent Workouts

LastNov 7(23d ago)
40→80 lbs
3 sets · 36 reps · 2,160 vol
-1Mar 16(259d ago)
55→88 lbs
4 sets · 48 reps · 3,432 vol
-2Feb 20, 2024(649d ago)
50→90 lbs
4 sets · 38 reps · 2,740 vol
-3Oct 6, 2023(786d ago)
50→80 lbs
4 sets · 36 reps · 2,240 vol
-4Sep 25, 2023(797d ago)
50→80 lbs
4 sets · 80 reps · 5,200 vol

PR Progression (Modern Era)

100 lbAug 27, 2023(826d ago)
1 set6 reps600 vol
90 lbMar 29, 2022(1342d ago)
1 set20 reps1,800 vol
85 lbJul 12, 2021(1602d ago)
1 set10 reps850 vol
80 lbJul 6, 2021(1608d ago)
1 set10 reps800 vol
80 lbMay 29, 2021(1646d ago)
1 set8 reps640 vol
70 lbMay 17, 2021(1658d ago)
1 set10 reps700 vol

Rep Range Records

1RM150 lbs · 20 repsMar 29, 2022 (1342d ago)(from 90 lbs)
3RM—
5RM100 lbs · 6 repsAug 27, 2023 (826d ago)
8RM90 lbs · 8 repsFeb 20, 2024 (649d ago)
10RM85 lbs · 10 repsJul 12, 2021 (1602d ago)
12RM88 lbs · 12 repsMar 16 (259d ago)

Frequently Paired

  1. 1.
    Machine Triceps Extension
    71% of sessions
  2. 2.
    Machine Dips
    19% of sessions
  3. 3.
    Cable Shoulder Press
    13% of sessions
  4. 4.
    Machine Shoulder (Military) Press
    18% 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
    22% of sessions
  9. 9.
    Triceps Pushdown - Rope Attachment
    19% of sessions
  10. 10.
    Cable Hammer Curls - Rope Attachment
    14% of sessions
Action: Try 85 lbs for working sets
(30 days)80 lbsF11-7(23 days ago)2025-11-07
(60 days)80 lbsF11-7(23 days ago)2025-11-07
(90 days)80 lbsF11-7(23 days ago)2025-11-07
(180 days)80 lbsF11-7(23 days ago)2025-11-07
(365 days)88 lbsU3-16(259 days ago)2025-03-16
(Modern Era)100 lbsU8-27-23(826 days ago)2023-08-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Machine
Avg. Weight Lifted
68.2
Avg. Improvement
0.67
Highest Weight (Modern Era)
100 lbs 2023-08-27
Latest Weight
80 lbs 2025-11-07
Lowest Weight
8 lbs 2022-06-19
Days
63
Sets
221
Gap
75
Highest Volume (Modern Era)
1800 2022-03-29
Reps avg. improvement
0.1

Workout History

F11-73 sets
40 lb
12 Reps
60 lb
12 Reps
80 lb
12 Reps
PR: 100 (826 days ago) [80%]
Weird single arm machines at steel. Logging both arm weight for consistency
U3-164 sets
55 lb
12 Reps
66 lb
12 Reps
77 lb
12 Reps
88 lb
12 Reps
PR: 100 (826 days ago) [88%]
T2-20-244 sets
50 lb
12 Reps
70 lb
10 Reps
90 lb
8 Reps
90 lb
8 Reps
PR: 100 (826 days ago) [90%]
Correct machine today!
F10-6-234 sets
50 lb
12 Reps
60 lb
10 Reps
70 lb
8 Reps
80 lb
6 Reps
PR: 100 (826 days ago) [80%]
Single arm 12 each
M9-25-234 sets
50 lb
20 Reps
60 lb
20 Reps
70 lb
20 Reps
80 lb
20 Reps
PR: 100 (826 days ago) [80%]
Single arm, 10 each
U8-27-236 sets
52.5 lb
12 Reps
60 lb
10 Reps
70 lb
8 Reps
80 lb
8 Reps
90 lb
6 Reps
⭐ME100 lb
6 Reps
PR: 100 (826 days ago) [100%]