Palms-Up Barbell Wrist Curl Over A Bench

Progression Highlights

Starting Suggestions

Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 12 reps.
  • • 43% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 46% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 140.0%
Days Since Last Session5
% of Modern Era PR71.4%
Days Since PR255

Recent Workouts

LastNov 25(5d ago)
30→50 lbs
3 sets · 36 reps · 1,440 vol
-1Nov 17(13d ago)
30→40 lbs
4 sets · 41 reps · 1,520 vol
-2Nov 5(25d ago)
20→40 lbs
4 sets · 48 reps · 1,440 vol
-3Oct 9(52d ago)
20→20 lbs
1 set · 20 reps · 400 vol
-4Sep 10(81d ago)
20→30 lbs
2 sets · 24 reps · 600 vol

PR Progression (Modern Era)

70 lbMar 20(255d ago)
1 set8 reps560 vol
60 lbJun 28, 2021(1616d ago)
1 set10 reps600 vol
50 lbJun 6, 2021(1638d ago)
1 set10 reps500 vol
40 lbMay 29, 2021(1646d ago)
1 set10 reps400 vol
30 lbMay 22, 2021(1653d ago)
3 sets30 reps900 vol

Rep Range Records

1RM89 lbs · 8 repsMar 20 (255d ago)(from 70 lbs)
3RM—
5RM50 lbs · 5 repsDec 9, 2024 (356d ago)
8RM70 lbs · 8 repsMar 20 (255d ago)
10RM60 lbs · 10 repsJun 28, 2021 (1616d ago)
12RM60 lbs · 12 repsMar 20 (255d ago)

Frequently Paired

  1. 1.
    Palms-Down Barbell Wrist Curl Over A Bench
    96% of sessions
  2. 2.
    Machine Bicep Curls
    17% of sessions
  3. 3.
    Hammer Dumbbell Curl
    19% of sessions
  4. 4.
    Standing Biceps Cable Curl
    17% of sessions
  5. 5.
    Forearm Twist
    12% of sessions
  6. 6.
    Barbell Curl
    17% of sessions
  7. 7.
    Machine Lateral Raise
    14% of sessions
  8. 8.
    Cable Rope Overhead Triceps Extension
    19% of sessions
  9. 9.
    Triceps Pushdown - Rope Attachment
    19% of sessions
  10. 10.
    Cable Wrist Curl
    10% of sessions
Action: Try 55 lbs for working sets
(30 days)50 lbsT11-25(5 days ago)2025-11-25
(60 days)50 lbsT11-25(5 days ago)2025-11-25
(90 days)50 lbsW9-3(88 days ago)2025-09-03
(180 days)50 lbsS7-12(141 days ago)2025-07-12
(365 days)70 lbsR3-20(255 days ago)2025-03-20
(Modern Era)70 lbsR3-20(255 days ago)2025-03-20
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Barbell
Avg. Weight Lifted
40.7
Avg. Improvement
0.34
Highest Weight (Modern Era)
70 lbs 2025-03-20
Latest Weight
50 lbs 2025-11-25
Lowest Weight
20 lbs 2020-02-05
Days
52
Sets
178
Gap
30
Highest Volume (Modern Era)
720 2025-03-20
Reps avg. improvement
0.21

Workout History

T11-253 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
PR: 70 (255 days ago) [71%]
M11-174 sets
30 lb
12 Reps
40 lb
12 Reps
40 lb
9 Reps
40 lb
8 Reps
PR: 70 (255 days ago) [57%]
W11-54 sets
20 lb
12 Reps
30 lb
12 Reps
30 lb
12 Reps
40 lb
12 Reps
PR: 70 (255 days ago) [57%]
Tired and unmotivated
R10-91 sets
20 lb
20 Reps
PR: 70 (255 days ago) [29%]
W9-102 sets
20 lb
12 Reps
30 lb
12 Reps
PR: 70 (255 days ago) [43%]
W9-33 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
PR: 70 (255 days ago) [71%]