Cable Hammer Curls - Rope Attachment

Progression Highlights

Starting Suggestions

Steady Opener80 lbs

Match your last starting set to groove technique.

  • • Last top set: 140 lbs × 6 reps.
  • • 57% of Modern Era PR.
Progression Push84 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 4.5%
Days Since Last Session3
% of Modern Era PR100.0%
Days Since PR3

Recent Workouts

LastJan 12(3d ago)
80→140 lbs
5 sets · 42 reps · 4,600 vol
-1Nov 11, 2025(65d ago)
70→110 lbs
4 sets · 48 reps · 4,440 vol
-2Nov 5, 2025(71d ago)
60→100 lbs
4 sets · 48 reps · 3,960 vol
-3Nov 3, 2025(73d ago)
50→90 lbs
4 sets · 48 reps · 3,480 vol
-4Oct 10, 2025(97d ago)
40→70 lbs
4 sets · 80 reps · 4,400 vol

PR Progression (Modern Era)

140 lbJan 12(3d ago)
1 set6 reps840 vol
120 lbAug 12, 2024(521d ago)
1 set12 reps1,440 vol
110 lbAug 7, 2024(526d ago)
1 set8 reps880 vol
100 lbJan 6, 2024(739d ago)
1 set12 reps1,200 vol
85 lbJan 3, 2024(742d ago)
1 set12 reps1,020 vol
80 lbSep 25, 2023(842d ago)
1 set10 reps800 vol

Rep Range Records

1RM168 lbs · 12 repsAug 12, 2024 (521d ago)(from 120 lbs)
3RM—
5RM140 lbs · 6 repsJan 12 (3d ago)
8RM130 lbs · 8 repsJan 12 (3d ago)
10RM100 lbs · 10 repsApr 9, 2024 (645d ago)
12RM120 lbs · 12 repsAug 12, 2024 (521d ago)

Frequently Paired

  1. 1.
    Cable Rope Overhead Triceps Extension
    35% 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.
    Triceps Pushdown - Rope Attachment
    18% of sessions
  10. 10.
    Machine Lateral Raise
    13% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)140 lbsM1-122026-01-12
(60 days)140 lbsM1-122026-01-12
(90 days)140 lbsM1-122026-01-12
(180 days)140 lbsM1-122026-01-12
(365 days)140 lbsM1-122026-01-12
(Modern Era)140 lbsM1-122026-01-12
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Cable
Avg. Weight Lifted
65.7
Avg. Improvement
0.39
Highest Weight (Modern Era)
140 lbs 2026-01-12
Latest Weight
140 lbs 2026-01-12
Lowest Weight
27.5 lbs 2023-12-30 11:45:38
Days
82
Sets
311
Gap
10
Highest Volume (Modern Era)
1600 2025-04-22
Reps avg. improvement
0.05

Workout History

M1-125 sets
80 lb
12
100 lb
8
120 lb
8
⭐ME130 lb
8
⭐ME140 lb
6
PR: 140 (3 days ago) [100%]
T11-114 sets
70 lb
12
90 lb
12
100 lb
12
110 lb
12
PR: 140 (3 days ago) [79%]
W11-54 sets
60 lb
12
80 lb
12
90 lb
12
100 lb
12
PR: 140 (3 days ago) [71%]
Tired and unmotivated
M11-34 sets
50 lb
12
70 lb
12
80 lb
12
90 lb
12
PR: 140 (3 days ago) [64%]
F10-104 sets
40 lb
20
50 lb
20
60 lb
20
70 lb
20
PR: 140 (3 days ago) [50%]
M10-63 sets
40 lb
20
50 lb
20
60 lb
20
PR: 140 (3 days ago) [43%]