⭐️ Forearm Twist

Progression Highlights

Starting Suggestions

Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 20 reps.
  • • 44% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 45.7%
Days Since Last Session4
% of Modern Era PR77.8%
Days Since PR382

Recent Workouts

LastNov 3(4d ago)
20→35 lbs
4s · 110r · 2,950 vol
-1Sep 3(65d ago)
20→35 lbs
4s · 100r · 2,650 vol
-2Aug 24(75d ago)
10→10 lbs
1s · 30r · 300 vol
-3Jul 5(125d ago)
20→30 lbs
4s · 100r · 2,500 vol
-4Jun 3(157d ago)
20→25 lbs
3s · 90r · 2,025 vol

PR Progression (Modern Era)

45 lbsDec 9, 2024(333d ago)
1 set15 reps675 vol
45 lbsOct 25, 2024(378d ago)
1 set12 reps540 vol
45 lbsOct 21, 2024(382d ago)
1 set10 reps450 vol
40 lbsSep 7, 2024(426d ago)
1 set25 reps1,000 vol
35 lbsAug 30, 2024(434d ago)
1 set25 reps875 vol
30 lbsAug 23, 2024(441d ago)
1 set25 reps750 vol

Rep Range Records

1RM73 lbs · 25 repsSep 7, 2024 (426d ago)(from 40 lbs)
3RM—
5RM—
8RM—
10RM45 lbs · 10 repsOct 21, 2024 (382d ago)
12RM45 lbs · 12 repsOct 25, 2024 (378d ago)

Frequently Paired

  1. 1.
    Cable Wrist Curl
    32% of sessions
  2. 2.
    Standing One-Arm Biceps Cable Curl
    15% of sessions
  3. 3.
    Isolateral Plate Loaded Shoulder Press
    15% of sessions
  4. 4.
    Palms-Down Barbell Wrist Curl Over A Bench
    18% of sessions
  5. 5.
    Machine Preacher Curls
    24% of sessions
  6. 6.
    Palms-Up Barbell Wrist Curl Over A Bench
    18% of sessions
  7. 7.
    Cable Bar Overhead Triceps Extension
    15% of sessions
  8. 8.
    Glute Press
    9% of sessions
  9. 9.
    Kitty Cat Curl
    9% of sessions
  10. 10.
    Cable Hammer Curls - Rope Attachment
    21% of sessions
Action: Try 40 lbs for working sets
(30 days)35 lbsM11-3(4 days ago)2025-11-03
(60 days)35 lbsM11-3(4 days ago)2025-11-03
(90 days)35 lbsW9-3(65 days ago)2025-09-03
(180 days)35 lbsW9-3(65 days ago)2025-09-03
(365 days)45 lbsM12-9(333 days ago)2024-12-09
(Modern Era)45 lbsM10-21-24(382 days ago)2024-10-21
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Dumbbell
Avg. Weight Lifted
28
Avg. Improvement
0.28
Highest Weight (Modern Era)
45 lbs 2024-10-21
Latest Weight
35 lbs 2025-11-03
Lowest Weight
10 lbs 2025-08-24
Days
34
Sets
123
Gap
10
Highest Volume (Modern Era)
1000 2024-09-07
Reps avg. improvement
0.16

Workout History

M11-34 sets
20 lb
30 Reps
25 lb
30 Reps
30 lb
30 Reps
35 lb
20 Reps
PR: 45 (382 days ago)
W9-34 sets
20 lb
30 Reps
25 lb
30 Reps
30 lb
20 Reps
35 lb
20 Reps
PR: 45 (382 days ago)
U8-241 sets
10 lb
30 Reps
PR: 45 (382 days ago)
S7-54 sets
20 lb
30 Reps
25 lb
30 Reps
27.5 lb
20 Reps
30 lb
20 Reps
PR: 45 (382 days ago)
T6-33 sets
20 lb
30 Reps
22.5 lb
30 Reps
25 lb
30 Reps
PR: 45 (382 days ago)
3rd set grip is hard to hold
F5-24 sets
25 lb
30 Reps
27.5 lb
30 Reps
30 lb
30 Reps
35 lb
20 Reps
PR: 45 (382 days ago)