One-Arm Dumbbell Preacher Curl

Progression Highlights

Starting Suggestions

Steady Opener22.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 9 reps.
  • • 50% of Modern Era PR.
Progression Push24.5 lbs

Nudge the load forward while staying crisp.

  • • 54% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 51.0%
Days Since Last Session3
% of Modern Era PR66.7%
Days Since PR409

Recent Workouts

LastJan 12(3d ago)
22.5→30 lbs
4 sets · 45 reps · 1,170 vol
-1Jan 2(13d ago)
20→20 lbs
3 sets · 28 reps · 560 vol
-2Dec 18, 2025(28d ago)
20→20 lbs
3 sets · 23 reps · 430 vol
-3Dec 15, 2025(31d ago)
20→20 lbs
3 sets · 24 reps · 480 vol
-4Dec 5, 2025(41d ago)
25→27.5 lbs
3 sets · 30 reps · 775 vol

PR Progression (Modern Era)

45 lbDec 2, 2024(409d ago)
1 set4 reps180 vol
40 lbNov 24, 2024(417d ago)
1 set8 reps320 vol
35 lbOct 31, 2024(441d ago)
1 set12 reps420 vol
35 lbOct 25, 2024(447d ago)
1 set10 reps350 vol
30 lbOct 23, 2024(449d ago)
1 set12 reps360 vol
27.5 lbFeb 10, 2023(1069d ago)
2 sets20 reps550 vol

Rep Range Records

1RM51 lbs · 8 repsNov 24, 2024 (417d ago)(from 40 lbs)
3RM45 lbs · 4 repsDec 2, 2024 (409d ago)
5RM40 lbs · 6 repsDec 8, 2024 (403d ago)
8RM40 lbs · 8 repsNov 24, 2024 (417d ago)
10RM35 lbs · 10 repsOct 25, 2024 (447d ago)
12RM35 lbs · 12 repsOct 31, 2024 (441d ago)

Frequently Paired

  1. 1.
    Standing One-Arm Biceps Cable Curl
    33% of sessions
  2. 2.
    Cambered Bar Incline Bench Press
    25% of sessions
  3. 3.
    Incline Dumbbell Curl
    17% of sessions
  4. 4.
    Cable Bar Overhead Triceps Extension
    21% of sessions
  5. 5.
    Glute Drive Plate Machine
    13% of sessions
  6. 6.
    High to Low Cable Flyes
    8% of sessions
  7. 7.
    Alternating Dumbbell Biceps Curl
    8% of sessions
  8. 8.
    Smith Machine Incline Bench Press
    8% of sessions
  9. 9.
    Cable Hammer Curls - Rope Attachment
    29% of sessions
  10. 10.
    2-Legged Tibia Machine
    8% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)30 lbsM1-122026-01-12
(60 days)30 lbsM1-122026-01-12
(90 days)30 lbsM1-122026-01-12
(180 days)30 lbsM1-122026-01-12
(365 days)35 lbsM7-72025-07-07
(Modern Era)45 lbsM12-2-242024-12-02
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Dumbbell
Avg. Weight Lifted
24.2
Avg. Improvement
0.38
Highest Weight (Modern Era)
45 lbs 2024-12-02
Latest Weight
30 lbs 2026-01-12
Lowest Weight
10 lbs 2024-12-08
Days
24
Sets
92
Gap
15
Highest Volume (Modern Era)
420 2024-10-31
Reps avg. improvement
0.17

Workout History

M1-124 sets
22.5 lb
12
25 lb
12
27.5 lb
12
30 lb
9
PR: 45 (409 days ago) [67%]
F1-23 sets
20 lb
12
20 lb
8
20 lb
8
PR: 45 (409 days ago) [44%]
R12-183 sets
20 lb
12
20 lb
5
15 lb
6
PR: 45 (409 days ago) [44%]
M12-153 sets
20 lb
8
20 lb
8
20 lb
8
PR: 45 (409 days ago) [44%]
F12-53 sets
25 lb
10
27.5 lb
10
25 lb
10
PR: 45 (409 days ago) [61%]
Workout with Jason Kennedy
M12-14 sets
20 lb
12
22.5 lb
12
25 lb
12
27.5 lb
12
PR: 45 (409 days ago) [61%]