Forearm Twist

Progression Highlights

Starting Suggestions

Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 5 reps.
  • • 83% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 88% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -50.0%
Days Since Last Session2
% of Modern Era PR100.0%
Days Since PR8

Recent Workouts

LastFeb 1(2d ago)
50→60 lbs
3 sets · 28 reps · 1,500 vol
-1Jan 26(8d ago)
45→60 lbs
4 sets · 50 reps · 2,550 vol
-2Jan 15(19d ago)
40→55 lbs
4 sets · 67 reps · 3,110 vol
-3Dec 28, 2025(37d ago)
35→50 lbs
4 sets · 65 reps · 2,685 vol
-4Dec 4, 2025(61d ago)
35→50 lbs
4 sets · 72 reps · 3,000 vol

PR Progression (Modern Era)

60 lbJan 26(8d ago)
1 set10 reps600 vol
55 lbJan 15(19d ago)
1 set12 reps660 vol
50 lbDec 4, 2025(61d ago)
1 set12 reps600 vol
45 lbNov 29, 2025(66d ago)
1 set20 reps900 vol
45 lbDec 9, 2024(421d ago)
1 set15 reps675 vol
45 lbOct 25, 2024(466d ago)
1 set12 reps540 vol

Rep Range Records

1RM80 lbs · 10 repsJan 26 (8d ago)(from 60 lbs)
3RM—
5RM60 lbs · 5 repsFeb 1 (2d ago)
8RM—
10RM60 lbs · 10 repsJan 26 (8d ago)
12RM55 lbs · 12 repsJan 15 (19d ago)

Frequently Paired

  1. 1.
    Cable Wrist Curl
    29% of sessions
  2. 2.
    Kitty Cat Curl
    12% of sessions
  3. 3.
    Standing One-Arm Biceps Cable Curl
    17% of sessions
  4. 4.
    Palms-Down Barbell Wrist Curl Over A Bench
    17% of sessions
  5. 5.
    Palms-Up Barbell Wrist Curl Over A Bench
    17% of sessions
  6. 6.
    Roman Chair Straight Leg Raise
    15% of sessions
  7. 7.
    Machine Preacher Curls
    20% of sessions
  8. 8.
    Isolateral Plate Loaded Shoulder Press
    12% of sessions
  9. 9.
    Cable Bar Overhead Triceps Extension
    12% of sessions
  10. 10.
    Hip Belt Squats
    17% of sessions
Action: Focus on hitting 6+ reps at 60 lbs before increasing
(30 days)60 lbsM1-262026-01-26
(60 days)60 lbsM1-262026-01-26
(90 days)60 lbsM1-262026-01-26
(180 days)60 lbsM1-262026-01-26
(365 days)60 lbsM1-262026-01-26
(Modern Era)60 lbsM1-262026-01-26
Exercise Type
Strength - Weight (lbs), Reps
Equipment
Dumbbell
Primary
Forearms
Tertiary
Biceps
Avg. Weight Lifted
29.9
Avg. Improvement
0.33
Highest Weight (Modern Era)
60 lbs 2026-01-26
Latest Weight
60 lbs 2026-02-01
Lowest Weight
10 lbs 2025-08-24
Days
41
Sets
150
Highest Volume (Modern Era)
1000 2024-09-07
Reps avg. improvement
0.17

Workout History

U2-13 sets
50 lb
13
55 lb
10
60 lb
5
PR: 60 × 10 (8 days ago) [100%]
Grip hurts
M1-264 sets
45 lb
20
50 lb
10
55 lb
10
🏆AT60 lb
10
PR: 60 × 10 (8 days ago) [100%]
R1-154 sets
40 lb
20
45 lb
20
50 lb
15
🏆AT55 lb
12
PR: 60 × 10 (8 days ago) [92%]
U12-284 sets
35 lb
20
40 lb
20
45 lb
13
50 lb
12
PR: 60 × 10 (8 days ago) [83%]
Grip hurts; the way the bar rolls against surface of palm during rotation
R12-44 sets
35 lb
20
40 lb
20
45 lb
20
🏆AT50 lb
12
PR: 60 × 10 (8 days ago) [83%]
S11-294 sets
30 lb
20
35 lb
20
40 lb
20
45 lb
20
PR: 60 × 10 (8 days ago) [75%]