High Cable Curls

Also known as: Overhead Cable Curls

Progression Highlights

Starting Suggestions

Primer Sets27 lbs

Ease back in after 10 days away.

  • • Last session opened with 3 sets.
  • • 45% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 6 reps.
  • • 50% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -38.0%
Days Since Last Session10
% of Modern Era PR83.3%
Days Since PR666

Recent Workouts

LastDec 31, 2025(11d ago)
30→50 lbs
3 sets · 28 reps · 1,060 vol
-1Oct 10, 2025(93d ago)
20→30 lbs
2 sets · 40 reps · 1,000 vol
-2Aug 29, 2025(135d ago)
40→45 lbs
4 sets · 56 reps · 2,130 vol
-3Aug 4, 2025(160d ago)
40→55 lbs
4 sets · 48 reps · 2,280 vol
-4Jul 29, 2025(166d ago)
42.5→50 lbs
3 sets · 36 reps · 1,710 vol

PR Progression (Modern Era)

60 lbAug 1, 2024(528d ago)
1 set12 reps720 vol
60 lbMar 15, 2024(666d ago)
1 set10 reps600 vol

Rep Range Records

1RM84 lbs · 12 repsAug 1, 2024 (528d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsApr 13, 2024 (637d ago)
8RM50 lbs · 8 repsMar 27, 2024 (654d ago)
10RM60 lbs · 10 repsMar 15, 2024 (666d ago)
12RM60 lbs · 12 repsAug 1, 2024 (528d ago)

Frequently Paired

  1. 1.
    Standing One-Arm Biceps Cable Curl
    25% of sessions
  2. 2.
    Cable Bar Overhead Triceps Extension
    16% of sessions
  3. 3.
    Cable Hammer Curls - Rope Attachment
    23% of sessions
  4. 4.
    EZ-Bar Curl
    21% of sessions
  5. 5.
    Machine Preacher Curls
    21% of sessions
  6. 6.
    Rotary Torso Machine
    23% of sessions
  7. 7.
    Cable Wrist Curl
    14% of sessions
  8. 8.
    Reverse Barbell Curl
    14% of sessions
  9. 9.
    Machine Ab Crunch
    16% of sessions
  10. 10.
    Single Arm Cable Rope Overhead Triceps Extension
    11% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)50 lbsW12-312025-12-31
(60 days)50 lbsW12-312025-12-31
(90 days)50 lbsW12-312025-12-31
(180 days)55 lbsW7-162025-07-16
(365 days)60 lbsU3-232025-03-23
(Modern Era)60 lbs 2024-03-15 12:14:59
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Cable
Avg. Weight Lifted
36.6
Avg. Improvement
0.51
Highest Weight (Modern Era)
60 lbs 2024-03-15 12:14:59
Latest Weight
50 lbs 2025-12-31
Lowest Weight
10 lbs 2015-02-28 12:05:13
Days
44
Sets
157
Gap
40
Highest Volume (Modern Era)
720 2024-08-01
Reps avg. improvement
0.09

Workout History

W12-313 sets
30 lb
12
40 lb
10
50 lb
6
PR: 60 (666 days ago) [83%]
F10-102 sets
20 lb
20
30 lb
20
PR: 60 (666 days ago) [50%]
F8-294 sets
40 lb
12
42.5 lb
12
45 lb
12
30 lb
20
PR: 60 (666 days ago) [75%]
M8-44 sets
40 lb
12
45 lb
12
50 lb
12
55 lb
12
PR: 60 (666 days ago) [92%]
T7-293 sets
42.5 lb
12
50 lb
12
50 lb
12
PR: 60 (666 days ago) [83%]
W7-164 sets
40 lb
12
45 lb
12
50 lb
12
55 lb
12
PR: 60 (666 days ago) [92%]