Modified Zottman Curl

Progression Highlights

Starting Suggestions

Primer Sets19 lbs

Ease back in after 58 days away.

  • • Last session opened with 4 sets.
  • • 63% of Modern Era PR.
Steady Opener22.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 12 reps.
  • • 75% of Modern Era PR.
Progression Push24.5 lbs

Nudge the load forward while staying crisp.

  • • 82% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 110.0%
Days Since Last Session58
% of Modern Era PR100.0%
Days Since PR58

Recent Workouts

LastNov 13, 2025(59d ago)
22.5→30 lbs
4 sets · 48 reps · 1,260 vol
-1Nov 3, 2025(69d ago)
20→27.5 lbs
4 sets · 48 reps · 1,140 vol
-2Oct 30, 2025(73d ago)
15→27.5 lbs
4 sets · 48 reps · 1,050 vol
-3Oct 23, 2025(80d ago)
15→25 lbs
3 sets · 30 reps · 600 vol

PR Progression (Modern Era)

30 lbNov 13, 2025(59d ago)
1 set12 reps360 vol
27.5 lbOct 30, 2025(73d ago)
1 set12 reps330 vol
25 lbOct 23, 2025(80d ago)
1 set10 reps250 vol

Rep Range Records

1RM42 lbs · 12 repsNov 13, 2025 (59d ago)(from 30 lbs)
3RM—
5RM—
8RM—
10RM25 lbs · 10 repsOct 23, 2025 (80d ago)
12RM30 lbs · 12 repsNov 13, 2025 (59d ago)

Frequently Paired

  1. 1.
    Alternating Dumbbell Biceps Curl
    50% of sessions
  2. 2.
    Dead Hang
    25% of sessions
  3. 3.
    Cable Tricep Kickback
    50% of sessions
  4. 4.
    Palms-Up Dumbbell Wrist Curl Over A Bench
    50% of sessions
  5. 5.
    Palms-Down Dumbbell Wrist Curl Over A Bench
    50% of sessions
  6. 6.
    Front Delt Raise on Machine Lateral Raise
    25% of sessions
  7. 7.
    Standing One-Arm Biceps Cable Curl
    75% of sessions
  8. 8.
    Cable Bar Overhead Triceps Extension
    50% of sessions
  9. 9.
    Machine Lateral Raise
    75% of sessions
  10. 10.
    Single Arm Cable Rope Overhead Triceps Extension
    25% of sessions
Action: Try 35 lbs for working sets
(30 days)N/A
(60 days)30 lbsR11-132025-11-13
(90 days)30 lbsR11-132025-11-13
(180 days)30 lbsR11-132025-11-13
(365 days)30 lbsR11-132025-11-13
(Modern Era)30 lbsR11-132025-11-13
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
23.3
Avg. Improvement
1
Highest Weight (Modern Era)
30 lbs 2025-11-13
Latest Weight
30 lbs 2025-11-13
Lowest Weight
15 lbs 2025-10-23
Days
4
Sets
15
Highest Volume (Modern Era)
360 2025-11-13
Reps avg. improvement
0.13

Workout History

R11-134 sets
22.5 lb
12
25 lb
12
27.5 lb
12
🏆AT30 lb
12
PR: 30 (59 days ago) [100%]
M11-34 sets
20 lb
12
22.5 lb
12
25 lb
12
27.5 lb
12
PR: 30 (59 days ago) [92%]
R10-304 sets
15 lb
12
20 lb
12
🏆AT25 lb
12
🏆AT27.5 lb
12
PR: 30 (59 days ago) [92%]
R10-233 sets
🏆AT15 lb
10
🏆AT20 lb
10
🏆AT25 lb
10
PR: 30 (59 days ago) [83%]