Front Cable Raise

Progression Highlights

Starting Suggestions

Primer Sets10.5 lbs

Ease back in after 29 days away.

  • • Last session opened with 3 sets.
  • • 18% of Modern Era PR.
Steady Opener12.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 17.5 lbs × 12 reps.
  • • 21% of Modern Era PR.
Progression Push14.5 lbs

Nudge the load forward while staying crisp.

  • • 24% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -7.7%
Days Since Last Session29
% of Modern Era PR29.2%
Days Since PR676

Recent Workouts

LastDec 16, 2025(30d ago)
12.5→17.5 lbs
3 sets · 36 reps · 540 vol
-1Mar 17, 2025(304d ago)
20→30 lbs
3 sets · 59 reps · 1,570 vol
-2Mar 8, 2024(677d ago)
30→60 lbs
4 sets · 36 reps · 1,520 vol
-3Mar 2, 2024(683d ago)
20→50 lbs
4 sets · 36 reps · 1,160 vol
-4Nov 14, 2022(1157d ago)
30→30 lbs
3 sets · 24 reps · 585 vol

PR Progression (Modern Era)

60 lbMar 8, 2024(677d ago)
1 set6 reps360 vol
50 lbMar 2, 2024(683d ago)
1 set6 reps300 vol
30 lbNov 14, 2022(1157d ago)
1 set7 reps210 vol

Rep Range Records

1RM72 lbs · 6 repsMar 8, 2024 (677d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsMar 8, 2024 (677d ago)
8RM50 lbs · 8 repsMar 8, 2024 (677d ago)
10RM40 lbs · 10 repsMar 8, 2024 (677d ago)
12RM30 lbs · 12 repsMar 8, 2024 (677d ago)

Frequently Paired

  1. 1.
    Trap Bar Shrug
    11% of sessions
  2. 2.
    Seated Dumbbell Shoulder Press
    16% of sessions
  3. 3.
    Seated Bent-Over Rear Delt Raise
    11% of sessions
  4. 4.
    Dumbbell Shrug
    26% of sessions
  5. 5.
    Smith Machine Overhead Shoulder Press
    11% of sessions
  6. 6.
    Smith Machine Shrug
    16% of sessions
  7. 7.
    Machine Shoulder (Military) Press
    21% of sessions
  8. 8.
    Band Rear Delt Fly
    5% of sessions
  9. 9.
    Bent Arm Reverse Fly Machine
    5% of sessions
  10. 10.
    Isolateral Upright Shoulder Row
    5% of sessions
Action: Try 20 lbs for working sets
(30 days)17.5 lbsT12-162025-12-16
(60 days)17.5 lbsT12-162025-12-16
(90 days)17.5 lbsT12-162025-12-16
(180 days)17.5 lbsT12-162025-12-16
(365 days)30 lbsM3-172025-03-17
(Modern Era)60 lbs 2024-03-08 11:26:50
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
28.9
Avg. Improvement
1.97
Highest Weight (Modern Era)
60 lbs 2024-03-08 11:26:50
Latest Weight
17.5 lbs 2025-12-16
Lowest Weight
0 lbs 2015-03-27 19:13:39
Days
19
Sets
61
Gap
102.5
Highest Volume (Modern Era)
600 2025-03-17
Reps avg. improvement
0.23

Workout History

T12-163 sets
12.5 lb
12
15 lb
12
17.5 lb
12
PR: 60 (677 days ago) [29%]
M3-173 sets
20 lb
20
30 lb
19
30 lb
20
PR: 60 (677 days ago) [50%]
Single arm at a time
F3-8-244 sets
30 lb
12
40 lb
10
50 lb
8
⭐ME60 lb
6
PR: 60 (677 days ago) [100%]
S3-2-244 sets
20 lb
12
⭐ME30 lb
10
⭐ME40 lb
8
⭐ME50 lb
6
PR: 60 (677 days ago) [83%]
M11-14-223 sets
⭐ME30 lb
7
25 lb
7
20 lb
10
PR: 60 (677 days ago) [50%]
W1-29-203 sets
10 lb
10
15 lb
10
15 lb
10
PR: 60 (677 days ago) [25%]