Cable Hammer Curls - Rope Attachment

Progression Highlights

Starting Suggestions

Primer Sets59.5 lbs

Ease back in after 19 days away.

  • • Last session opened with 4 sets.
  • • 50% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 110 lbs × 12 reps.
  • • 58% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 61% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 48.0%
Days Since Last Session19
% of Modern Era PR91.7%
Days Since PR475

Recent Workouts

LastNov 11(19d ago)
70→110 lbs
4 sets · 48 reps · 4,440 vol
-1Nov 5(25d ago)
60→100 lbs
4 sets · 48 reps · 3,960 vol
-2Nov 3(27d ago)
50→90 lbs
4 sets · 48 reps · 3,480 vol
-3Oct 10(51d ago)
40→70 lbs
4 sets · 80 reps · 4,400 vol
-4Oct 6(55d ago)
40→60 lbs
3 sets · 60 reps · 3,000 vol

PR Progression (Modern Era)

120 lbAug 12, 2024(475d ago)
1 set12 reps1,440 vol
110 lbAug 7, 2024(480d ago)
1 set8 reps880 vol
100 lbJan 6, 2024(694d ago)
1 set12 reps1,200 vol
85 lbJan 3, 2024(697d ago)
1 set12 reps1,020 vol
80 lbSep 25, 2023(797d ago)
1 set10 reps800 vol
57.5 lbApr 20, 2023(955d ago)
1 set12 reps690 vol

Rep Range Records

1RM168 lbs · 12 repsAug 12, 2024 (475d ago)(from 120 lbs)
3RM—
5RM72.5 lbs · 6 repsMay 6, 2024 (573d ago)
8RM110 lbs · 8 repsAug 7, 2024 (480d ago)
10RM100 lbs · 10 repsApr 10, 2024 (599d ago)
12RM120 lbs · 12 repsAug 12, 2024 (475d ago)

Frequently Paired

  1. 1.
    Cable Rope Overhead Triceps Extension
    36% of sessions
  2. 2.
    Machine Preacher Curls
    26% of sessions
  3. 3.
    Machine Triceps Extension
    28% of sessions
  4. 4.
    Single Arm Cable Rope Overhead Triceps Extension
    12% of sessions
  5. 5.
    Cable Bar Overhead Triceps Extension
    12% of sessions
  6. 6.
    High Cable Curls
    12% of sessions
  7. 7.
    Rotary Torso Machine
    16% of sessions
  8. 8.
    Cable Wrist Curl
    11% of sessions
  9. 9.
    Machine Lateral Raise
    14% of sessions
  10. 10.
    Triceps Pushdown - Rope Attachment
    19% of sessions
Action: Try 120 lbs for working sets
(30 days)110 lbsT11-11(19 days ago)2025-11-11
(60 days)110 lbsT11-11(19 days ago)2025-11-11
(90 days)110 lbsF9-19(72 days ago)2025-09-19
(180 days)110 lbsF9-19(72 days ago)2025-09-19
(365 days)110 lbsF9-19(72 days ago)2025-09-19
(Modern Era)120 lbsM8-12-24(475 days ago)2024-08-12
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Cable
Avg. Weight Lifted
65.2
Avg. Improvement
0.4
Highest Weight (Modern Era)
120 lbs 2024-08-12
Latest Weight
110 lbs 2025-11-11
Lowest Weight
27.5 lbs 2023-12-30
Days
81
Sets
306
Gap
40
Highest Volume (Modern Era)
1600 2025-04-22
Reps avg. improvement
0.05

Workout History

T11-114 sets
70 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
PR: 120 (475 days ago) [92%]
W11-54 sets
60 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 120 (475 days ago) [83%]
Tired and unmotivated
M11-34 sets
50 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 120 (475 days ago) [75%]
F10-104 sets
40 lb
20 Reps
50 lb
20 Reps
60 lb
20 Reps
70 lb
20 Reps
PR: 120 (475 days ago) [58%]
M10-63 sets
40 lb
20 Reps
50 lb
20 Reps
60 lb
20 Reps
PR: 120 (475 days ago) [50%]
T9-232 sets
90 lb
12 Reps
100 lb
12 Reps
PR: 120 (475 days ago) [83%]