Front Cable Raise

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 258 days away.

  • • Last session opened with 3 sets.
  • • 28% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 20 reps.
  • • 33% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 37% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 292.5%
Days Since Last Session258
% of Modern Era PR50.0%
Days Since PR632

Recent Workouts

LastMar 17(258d ago)
20→30 lbs
3 sets · 59 reps · 1,570 vol
-1Mar 8, 2024(632d ago)
30→60 lbs
4 sets · 36 reps · 1,520 vol
-2Mar 2, 2024(638d ago)
20→50 lbs
4 sets · 36 reps · 1,160 vol
-3Nov 14, 2022(1112d ago)
30→30 lbs
3 sets · 24 reps · 585 vol
-4Jan 29, 2020(2132d ago)
10→15 lbs
3 sets · 30 reps · 400 vol

PR Progression (Modern Era)

60 lbMar 8, 2024(632d ago)
1 set6 reps360 vol
50 lbMar 2, 2024(638d ago)
1 set6 reps300 vol
30 lbNov 14, 2022(1112d ago)
1 set7 reps210 vol

Rep Range Records

1RM72 lbs · 6 repsMar 8, 2024 (632d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsMar 8, 2024 (632d ago)
8RM50 lbs · 8 repsMar 8, 2024 (632d ago)
10RM40 lbs · 10 repsMar 8, 2024 (632d ago)
12RM30 lbs · 12 repsMar 8, 2024 (632d ago)

Frequently Paired

  1. 1.
    Trap Bar Shrug
    11% of sessions
  2. 2.
    Seated Dumbbell Shoulder Press
    17% of sessions
  3. 3.
    Seated Bent-Over Rear Delt Raise
    11% of sessions
  4. 4.
    Dumbbell Shrug
    28% of sessions
  5. 5.
    Smith Machine Shrug
    17% of sessions
  6. 6.
    Machine Shoulder (Military) Press
    22% of sessions
  7. 7.
    Band Rear Delt Fly
    6% of sessions
  8. 8.
    Bent Arm Reverse Fly Machine
    6% of sessions
  9. 9.
    Isolateral Upright Shoulder Row
    6% of sessions
  10. 10.
    Platform Shrug Machine
    6% of sessions
Action: Try 35 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)30 lbsM3-17(258 days ago)2025-03-17
(Modern Era)60 lbsF3-8-24(632 days ago)2024-03-08
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
29.6
Avg. Improvement
1.9
Highest Weight (Modern Era)
60 lbs 2024-03-08
Latest Weight
30 lbs 2025-03-17
Lowest Weight
10 lbs 2015-02-21
Days
18
Sets
58
Gap
90
Highest Volume (Modern Era)
600 2025-03-17
Reps avg. improvement
0.24

Workout History

M3-173 sets
20 lb
20 Reps
30 lb
19 Reps
30 lb
20 Reps
PR: 60 (632 days ago) [50%]
Single arm at a time
F3-8-244 sets
30 lb
12 Reps
40 lb
10 Reps
50 lb
8 Reps
⭐ME60 lb
6 Reps
PR: 60 (632 days ago) [100%]
S3-2-244 sets
20 lb
12 Reps
⭐ME30 lb
10 Reps
⭐ME40 lb
8 Reps
⭐ME50 lb
6 Reps
PR: 60 (632 days ago) [83%]
M11-14-223 sets
⭐ME30 lb
7 Reps
25 lb
7 Reps
20 lb
10 Reps
PR: 60 (632 days ago) [50%]
W1-29-203 sets
10 lb
10 Reps
15 lb
10 Reps
15 lb
10 Reps
PR: 60 (632 days ago) [25%]
M1-20-203 sets
30 lb
10 Reps
30 lb
10 Reps
35 lb
10 Reps
PR: 60 (632 days ago) [58%]