Modified Zottman Curl

Progression Highlights

Starting Suggestions

Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 27.5 lbs × 12 reps.
  • • 73% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 80% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 90.0%
Days Since Last Session4
% of Modern Era PR100.0%
Days Since PR8

Recent Workouts

LastNov 3(5d ago)
20→27.5 lbs
4s · 48r · 1,140 vol
-1Oct 30(9d ago)
15→27.5 lbs
4s · 48r · 1,050 vol
-2Oct 23(16d ago)
15→25 lbs
3s · 30r · 600 vol

PR Progression (Modern Era)

27.5 lbsOct 30(9d ago)
1 set12 reps330 vol
25 lbsOct 23(16d ago)
1 set10 reps250 vol

Rep Range Records

1RM39 lbs · 12 repsOct 30 (9d ago)(from 27.5 lbs)
3RM—
5RM—
8RM—
10RM25 lbs · 10 repsOct 23 (16d ago)
12RM27.5 lbs · 12 repsOct 30 (9d ago)

Frequently Paired

  1. 1.
    Alternating Dumbbell Biceps Curl
    67% of sessions
  2. 2.
    Dead Hang
    33% of sessions
  3. 3.
    Cable Tricep Kickback
    67% of sessions
  4. 4.
    Front Delt Raise on Machine Lateral Raise
    33% of sessions
  5. 5.
    Palms-Up Dumbbell Wrist Curl Over A Bench
    67% of sessions
  6. 6.
    Standing One-Arm Biceps Cable Curl
    100% of sessions
  7. 7.
    Palms-Down Dumbbell Wrist Curl Over A Bench
    67% of sessions
  8. 8.
    Cable Bar Overhead Triceps Extension
    67% of sessions
  9. 9.
    Machine Lateral Raise
    67% of sessions
  10. 10.
    Forearm Twist
    33% of sessions
Action: Try 32.5 lbs for working sets
(30 days)27.5 lbsR10-30(9 days ago)2025-10-30
(60 days)27.5 lbsR10-30(9 days ago)2025-10-30
(90 days)27.5 lbsR10-30(9 days ago)2025-10-30
(180 days)27.5 lbsR10-30(9 days ago)2025-10-30
(365 days)27.5 lbsR10-30(9 days ago)2025-10-30
(Modern Era)27.5 lbsR10-30(9 days ago)2025-10-30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Full Body
Equipment
Dumbbell
Avg. Weight Lifted
22.1
Avg. Improvement
1.14
Highest Weight (Modern Era)
27.5 lbs 2025-10-30
Latest Weight
27.5 lbs 2025-11-03
Lowest Weight
15 lbs 2025-10-23
Days
3
Sets
11
Highest Volume (Modern Era)
330 2025-10-30
Reps avg. improvement
0.18

Workout History

M11-34 sets
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
PR: 27.5 (9 days ago)
R10-304 sets
15 lb
12 Reps
20 lb
12 Reps
🏆AT25 lb
12 Reps
🏆AT27.5 lb
12 Reps
PR: 27.5 (9 days ago)
R10-233 sets
🏆AT15 lb
10 Reps
🏆AT20 lb
10 Reps
🏆AT25 lb
10 Reps
PR: 27.5 (9 days ago)