Alternate Hammer Curl
3 sets × 12 reps
dumbbell pull isolation beginner strength
Primary
Secondary
Primary
Biceps
Secondary
Forearms
🏅
Personal Best
Max Weight
10 kg
Max Set Volume
120 kg
Est. 1 Rep Max
14 kg
PULL
Tue, Jun 9 2026
· UPPER-LOWER
240 kg
volume
SetWeightReps
1
7.5 kg
10
2
10 kg
9
3
7.5 kg
10
PULL
Fri, Jun 5 2026
· UPPER-LOWER
323 kg
volume
SetWeightReps
1
7.5 kg
15
2
7.5 kg
12
3
10 kg
12
PULL
Thu, May 14 2026
· UPPER-LOWER
255 kg
volume
SetWeightReps
1
7.5 kg
12
2
7.5 kg
12
3
7.5 kg
10
PULL
Fri, May 8 2026
· UPPER-LOWER
255 kg
volume
SetWeightReps
1
7.5 kg
12
2
7.5 kg
12
3
7.5 kg
10