Palms-Up Barbell Wrist Curl Over A Bench

Progression Highlights

Starting Suggestions

Primer Sets25.5 lbs

Ease back in after 18 days away.

  • • Last session opened with 4 sets.
  • • 36% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 8 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 · 380.0%
Days Since Last Session18
% of Modern Era PR85.7%
Days Since PR301

Recent Workouts

LastDec 28, 2025(18d ago)
30→60 lbs
4 sets · 44 reps · 1,920 vol
-1Nov 25, 2025(51d ago)
30→50 lbs
3 sets · 36 reps · 1,440 vol
-2Nov 17, 2025(59d ago)
30→40 lbs
4 sets · 41 reps · 1,520 vol
-3Nov 5, 2025(71d ago)
20→40 lbs
4 sets · 48 reps · 1,440 vol
-4Oct 9, 2025(98d ago)
20→20 lbs
1 set · 20 reps · 400 vol

PR Progression (Modern Era)

70 lbMar 20, 2025(301d ago)
1 set8 reps560 vol
60 lbJun 27, 2021(1662d ago)
1 set10 reps600 vol
50 lbJun 6, 2021(1683d ago)
1 set10 reps500 vol
40 lbMay 29, 2021(1691d ago)
1 set10 reps400 vol
30 lbMay 22, 2021(1698d ago)
3 sets30 reps900 vol

Rep Range Records

1RM89 lbs · 8 repsMar 20, 2025 (301d ago)(from 70 lbs)
3RM—
5RM50 lbs · 5 repsDec 9, 2024 (402d ago)
8RM70 lbs · 8 repsMar 20, 2025 (301d ago)
10RM60 lbs · 10 repsJun 27, 2021 (1662d ago)
12RM60 lbs · 12 repsMar 20, 2025 (301d ago)

Frequently Paired

  1. 1.
    Palms-Down Barbell Wrist Curl Over A Bench
    96% of sessions
  2. 2.
    Forearm Twist
    13% of sessions
  3. 3.
    Machine Bicep Curls
    17% of sessions
  4. 4.
    Hammer Dumbbell Curl
    19% of sessions
  5. 5.
    Standing Biceps Cable Curl
    15% of sessions
  6. 6.
    Barbell Curl
    17% of sessions
  7. 7.
    Machine Lateral Raise
    13% 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
    9% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)60 lbsU12-282025-12-28
(60 days)60 lbsU12-282025-12-28
(90 days)60 lbsU12-282025-12-28
(180 days)60 lbsU12-282025-12-28
(365 days)70 lbsR3-202025-03-20
(Modern Era)70 lbsR3-202025-03-20
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Barbell
Avg. Weight Lifted
40.8
Avg. Improvement
0.33
Highest Weight (Modern Era)
70 lbs 2025-03-20
Latest Weight
60 lbs 2025-12-28
Lowest Weight
20 lbs 2020-02-05 14:23:54
Days
53
Sets
182
Gap
20
Highest Volume (Modern Era)
720 2025-03-20
Reps avg. improvement
0.2

Workout History

U12-284 sets
30 lb
12
40 lb
12
50 lb
12
60 lb
8
PR: 70 (301 days ago) [86%]
T11-253 sets
30 lb
12
40 lb
12
50 lb
12
PR: 70 (301 days ago) [71%]
M11-174 sets
30 lb
12
40 lb
12
40 lb
9
40 lb
8
PR: 70 (301 days ago) [57%]
W11-54 sets
20 lb
12
30 lb
12
30 lb
12
40 lb
12
PR: 70 (301 days ago) [57%]
Tired and unmotivated
R10-91 sets
20 lb
20
PR: 70 (301 days ago) [29%]
W9-102 sets
20 lb
12
30 lb
12
PR: 70 (301 days ago) [43%]