Forearm Twist

Progression Highlights

Starting Suggestions

Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 12 reps.
  • • 70% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 74% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 13.2%
Days Since Last Session3
% of Modern Era PR100.0%
Days Since PR3

Recent Workouts

LastDec 4(3d ago)
35→50 lbs
4 sets · 72 reps · 3,000 vol
-1Nov 29(8d ago)
30→45 lbs
4 sets · 80 reps · 3,000 vol
-2Nov 21(16d ago)
25→40 lbs
4 sets · 85 reps · 2,650 vol
-3Nov 3(34d ago)
20→35 lbs
4 sets · 110 reps · 2,950 vol
-4Sep 3(95d ago)
20→35 lbs
4 sets · 100 reps · 2,650 vol

PR Progression (Modern Era)

50 lbDec 4(3d ago)
1 set12 reps600 vol
45 lbNov 29(8d ago)
1 set20 reps900 vol
45 lbDec 9, 2024(363d ago)
1 set15 reps675 vol
45 lbOct 25, 2024(408d ago)
1 set12 reps540 vol
45 lbOct 21, 2024(412d ago)
1 set10 reps450 vol
40 lbSep 7, 2024(456d ago)
1 set25 reps1,000 vol

Rep Range Records

1RM75 lbs · 20 repsNov 29 (8d ago)(from 45 lbs)
3RM—
5RM—
8RM—
10RM45 lbs · 10 repsOct 21, 2024 (412d ago)
12RM50 lbs · 12 repsDec 4 (3d ago)

Frequently Paired

  1. 1.
    Cable Wrist Curl
    30% of sessions
  2. 2.
    Kitty Cat Curl
    11% of sessions
  3. 3.
    Standing One-Arm Biceps Cable Curl
    14% of sessions
  4. 4.
    Isolateral Plate Loaded Shoulder Press
    14% of sessions
  5. 5.
    Palms-Down Barbell Wrist Curl Over A Bench
    16% of sessions
  6. 6.
    Machine Preacher Curls
    22% of sessions
  7. 7.
    Palms-Up Barbell Wrist Curl Over A Bench
    16% of sessions
  8. 8.
    Hip Belt Squats
    19% of sessions
  9. 9.
    Cable Bar Overhead Triceps Extension
    14% of sessions
  10. 10.
    Glute Press
    8% of sessions
Action: Try 55 lbs for working sets
(30 days)50 lbsR12-42025-12-04
(60 days)50 lbsR12-42025-12-04
(90 days)50 lbsR12-42025-12-04
(180 days)50 lbsR12-42025-12-04
(365 days)50 lbsR12-42025-12-04
(Modern Era)50 lbsR12-42025-12-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Dumbbell
Avg. Weight Lifted
28.7
Avg. Improvement
0.3
Highest Weight (Modern Era)
50 lbs 2025-12-04
Latest Weight
50 lbs 2025-12-04
Lowest Weight
10 lbs 2025-08-24
Days
37
Sets
135
Highest Volume (Modern Era)
1000 2024-09-07
Reps avg. improvement
0.15

Workout History

R12-44 sets
35 lb
20
40 lb
20
45 lb
20
🏆AT50 lb
12
PR: 50 (3 days ago) [100%]
S11-294 sets
30 lb
20
35 lb
20
40 lb
20
45 lb
20
PR: 50 (3 days ago) [90%]
F11-214 sets
25 lb
30
30 lb
20
35 lb
20
40 lb
15
PR: 50 (3 days ago) [80%]
M11-34 sets
20 lb
30
25 lb
30
30 lb
30
35 lb
20
PR: 50 (3 days ago) [70%]
W9-34 sets
20 lb
30
25 lb
30
30 lb
20
35 lb
20
PR: 50 (3 days ago) [70%]
U8-241 sets
10 lb
30
PR: 50 (3 days ago) [20%]