Palms-Down Dumbbell Wrist Curl Over A Bench

Progression Highlights

Starting Suggestions

Primer Sets13 lbs

Ease back in after 77 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener15 lbs

Match your last starting set to groove technique.

  • • Last top set: 25 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push17 lbs

Nudge the load forward while staying crisp.

  • • 57% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 19.3%
Days Since Last Session77
% of Modern Era PR83.3%
Days Since PR1698

Recent Workouts

LastOct 30, 2025(77d ago)
15→25 lbs
4 sets · 48 reps · 990 vol
-1Oct 23, 2025(84d ago)
12→25 lbs
4 sets · 40 reps · 720 vol
-2Dec 21, 2024(390d ago)
20→20 lbs
4 sets · 44 reps · 760 vol
-3Aug 20, 2024(513d ago)
20→25 lbs
4 sets · 33 reps · 725 vol
-4Aug 12, 2024(521d ago)
20→25 lbs
4 sets · 40 reps · 830 vol

PR Progression (Modern Era)

30 lbAug 15, 2023(883d ago)
4 sets48 reps1,440 vol
30 lbMay 22, 2021(1698d ago)
3 sets30 reps900 vol

Rep Range Records

1RM42 lbs · 12 repsAug 15, 2023 (883d ago)(from 30 lbs)
3RM—
5RM25 lbs · 6 repsJul 23, 2024 (541d ago)
8RM25 lbs · 8 repsMay 13, 2024 (611d ago)
10RM30 lbs · 10 repsMay 22, 2021 (1698d ago)
12RM30 lbs · 12 repsAug 15, 2023 (883d ago)

Frequently Paired

  1. 1.
    Palms-Up Dumbbell Wrist Curl Over A Bench
    90% of sessions
  2. 2.
    Isolateral Plate Loaded High Row
    20% of sessions
  3. 3.
    Reverse Barbell Curl
    30% of sessions
  4. 4.
    Modified Zottman Curl
    10% of sessions
  5. 5.
    Alternating Dumbbell Biceps Curl
    10% of sessions
  6. 6.
    Chin-Up
    15% of sessions
  7. 7.
    Cable Tricep Kickback
    10% of sessions
  8. 8.
    Dead Hang
    5% of sessions
  9. 9.
    High Cable Curls
    15% of sessions
  10. 10.
    Cable Preacher Curl
    5% of sessions
Action: Try 27.5 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)25 lbsR10-232025-10-23
(180 days)25 lbsR10-232025-10-23
(365 days)25 lbsR10-232025-10-23
(Modern Era)30 lbs 2021-05-22 11:02:36
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Dumbbell
Avg. Weight Lifted
20.2
Avg. Improvement
0.26
Highest Weight (Modern Era)
30 lbs 2021-05-22 11:02:36
Latest Weight
25 lbs 2025-10-30
Lowest Weight
10 lbs 2020-02-21 14:10:32
Days
20
Sets
76
Gap
5
Highest Volume (Modern Era)
360 2023-08-15 11:09:43
Reps avg. improvement
0.18

Workout History

R10-304 sets
15 lb
12
20 lb
12
22.5 lb
12
25 lb
12
PR: 30 (1698 days ago) [83%]
R10-234 sets
12 lb
10
15 lb
10
20 lb
10
25 lb
10
PR: 30 (1698 days ago) [83%]
S12-21-244 sets
20 lb
8
15 lb
12
17.5 lb
12
17.5 lb
12
PR: 30 (1698 days ago) [67%]
T8-20-244 sets
20 lb
12
25 lb
7
25 lb
6
20 lb
8
PR: 30 (1698 days ago) [83%]
M8-12-244 sets
20 lb
12
20 lb
12
25 lb
6
20 lb
10
PR: 30 (1698 days ago) [83%]
W8-7-244 sets
20 lb
10
20 lb
8
20 lb
8
20 lb
8
PR: 30 (1698 days ago) [67%]