One-Arm Dumbbell Preacher Curl

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 146 days away.

  • • Last session opened with 4 sets.
  • • 38% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 8 reps.
  • • 44% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 83.2%
Days Since Last Session146
% of Modern Era PR77.8%
Days Since PR363

Recent Workouts

LastJul 7(146d ago)
20→35 lbs
4 sets · 44 reps · 1,180 vol
-1Feb 11(292d ago)
20→30 lbs
4 sets · 48 reps · 1,230 vol
-2Jan 29(305d ago)
15→25 lbs
4 sets · 48 reps · 990 vol
-3Jan 24(310d ago)
10→22.5 lbs
4 sets · 48 reps · 810 vol
-4Jan 3(331d ago)
20→20 lbs
5 sets · 52 reps · 644 vol

PR Progression (Modern Era)

45 lbDec 2, 2024(363d ago)
1 set4 reps180 vol
40 lbNov 24, 2024(371d ago)
1 set8 reps320 vol
35 lbOct 31, 2024(395d ago)
1 set12 reps420 vol
35 lbOct 25, 2024(401d ago)
1 set10 reps350 vol
30 lbOct 23, 2024(403d ago)
1 set12 reps360 vol
27.5 lbFeb 10, 2023(1024d ago)
2 sets20 reps550 vol

Rep Range Records

1RM51 lbs · 8 repsNov 24, 2024 (371d ago)(from 40 lbs)
3RM45 lbs · 4 repsDec 2, 2024 (363d ago)
5RM40 lbs · 6 repsDec 8, 2024 (357d ago)
8RM40 lbs · 8 repsNov 24, 2024 (371d ago)
10RM35 lbs · 10 repsOct 25, 2024 (401d ago)
12RM35 lbs · 12 repsOct 31, 2024 (395d ago)

Frequently Paired

  1. 1.
    Cable Bar Overhead Triceps Extension
    28% of sessions
  2. 2.
    Cambered Bar Incline Bench Press
    22% of sessions
  3. 3.
    Cable Hammer Curls - Rope Attachment
    33% of sessions
  4. 4.
    Standing One-Arm Biceps Cable Curl
    17% of sessions
  5. 5.
    Glute Drive Plate Machine
    11% of sessions
  6. 6.
    Forearm Twist
    17% of sessions
  7. 7.
    Bench Dips
    6% of sessions
  8. 8.
    High Cable Curls
    17% of sessions
  9. 9.
    Triceps Pushdown - Rope Attachment
    39% of sessions
  10. 10.
    Preacher Hammer Dumbbell Curl
    6% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)35 lbsM7-7(146 days ago)2025-07-07
(365 days)45 lbsM12-2(363 days ago)2024-12-02
(Modern Era)45 lbsM12-2(363 days ago)2024-12-02
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
24.5
Avg. Improvement
0.49
Highest Weight (Modern Era)
45 lbs 2024-12-02
Latest Weight
35 lbs 2025-07-07
Lowest Weight
10 lbs 2024-12-08
Days
18
Sets
72
Gap
10
Highest Volume (Modern Era)
420 2024-10-31
Reps avg. improvement
0.22

Workout History

M7-74 sets
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
35 lb
8 Reps
PR: 45 (363 days ago) [78%]
T2-114 sets
20 lb
12 Reps
25 lb
12 Reps
27.5 lb
12 Reps
30 lb
12 Reps
PR: 45 (363 days ago) [67%]
W1-294 sets
15 lb
12 Reps
20 lb
12 Reps
22.5 lb
12 Reps
25 lb
12 Reps
PR: 45 (363 days ago) [56%]
F1-244 sets
10 lb
12 Reps
15 lb
12 Reps
20 lb
12 Reps
22.5 lb
12 Reps
PR: 45 (363 days ago) [50%]
F1-35 sets
20 lb
4 Reps
10 lb
12 Reps
10 lb
12 Reps
12 lb
12 Reps
15 lb
12 Reps
PR: 45 (363 days ago) [44%]
Went down to rehab left bicep
F12-204 sets
20 lb
12 Reps
15 lb
12 Reps
15 lb
12 Reps
17.5 lb
12 Reps
PR: 45 (363 days ago) [44%]
Left bicep has hurt the last few workouts, maybe need to go lighter