Seated Dumbbell Palms-Down Wrist Curl

Progression Highlights

Starting Suggestions

Primer Sets8.5 lbs

Ease back in after 1791 days away.

  • • Last session opened with 3 sets.
  • • 68% of Modern Era PR.
Steady Opener10 lbs

Match your last starting set to groove technique.

  • • Last top set: 12.5 lbs × 10 reps.
  • • 80% of Modern Era PR.
Progression Push12 lbs

Nudge the load forward while staying crisp.

  • • 96% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -12.2%
Days Since Last Session1791
% of Modern Era PR100.0%
Days Since PR1791

Recent Workouts

LastJan 4, 2021(1791d ago)
10→12.5 lbs
3 sets · 30 reps · 325 vol
-1Jun 11, 2015(3825d ago)
10→15 lbs
3 sets · 28 reps · 370 vol

PR Progression (Modern Era)

12.5 lbJan 4, 2021(1791d ago)
1 set10 reps125 vol

Rep Range Records

1RM17 lbs · 10 repsJan 4, 2021 (1791d ago)(from 12.5 lbs)
3RM—
5RM—
8RM—
10RM12.5 lbs · 10 repsJan 4, 2021 (1791d ago)
12RM—

Frequently Paired

  1. 1.
    Seated Dumbbell Palms-Up Wrist Curl
    50% of sessions
  2. 2.
    Seated Palm-Up Barbell Wrist Curl
    50% of sessions
  3. 3.
    Tricep Dumbbell Kickback
    50% of sessions
  4. 4.
    Dumbbell One-Arm Triceps Extension
    50% of sessions
  5. 5.
    Hammer Dumbbell Curl
    100% of sessions
  6. 6.
    EZ-Bar Curl
    50% of sessions
  7. 7.
    Standing Biceps Cable Curl
    50% of sessions
  8. 8.
    Dumbbell Bicep Curl
    50% of sessions
  9. 9.
    Plank
    50% of sessions
  10. 10.
    Leg Press
    50% of sessions
Action: Try 15 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)12.5 lbsM1-4-21(1791 days ago)2021-01-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Forearms
Equipment
Dumbbell
Avg. Weight Lifted
12
Avg. Improvement
0.83
Highest Weight (Modern Era)
12.5 lbs 2021-01-04
Latest Weight
12.5 lbs 2021-01-04
Lowest Weight
10 lbs 2015-06-11
Days
2
Sets
6
Gap
2.5
Highest Volume (Modern Era)
125 2021-01-04
Reps avg. improvement
0.33

Workout History

M1-4-213 sets
⭐ME10 lb
10 Reps
10 lb
10 Reps
⭐ME12.5 lb
10 Reps
PR: 12.5 (1791 days ago) [100%]
R6-11-153 sets
🏆AT10 lb
10 Reps
🏆AT15 lb
10 Reps
15 lb
8 Reps
PR: 12.5 (1791 days ago) [120%]