High Cable Curls

Also known as: Overhead Cable Curls

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 46 days away.

  • • Last session opened with 2 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 TrendDOWN · -56.1%
Days Since Last Session46
% of Modern Era PR50.0%
Days Since PR620

Recent Workouts

LastOct 10(47d ago)
20→30 lbs
2 sets · 40 reps · 1,000 vol
-1Aug 29(89d ago)
40→45 lbs
4 sets · 56 reps · 2,130 vol
-2Aug 4(114d ago)
40→55 lbs
4 sets · 48 reps · 2,280 vol
-3Jul 29(120d ago)
42.5→50 lbs
3 sets · 36 reps · 1,710 vol
-4Jul 16(133d ago)
40→55 lbs
4 sets · 48 reps · 2,280 vol

PR Progression (Modern Era)

60 lbAug 1, 2024(482d ago)
1 set12 reps720 vol
60 lbMar 15, 2024(621d ago)
1 set10 reps600 vol

Rep Range Records

1RM84 lbs · 12 repsAug 1, 2024 (482d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsApr 13, 2024 (592d ago)
8RM50 lbs · 8 repsMar 28, 2024 (608d ago)
10RM60 lbs · 10 repsMar 15, 2024 (621d ago)
12RM60 lbs · 12 repsAug 1, 2024 (482d ago)

Frequently Paired

  1. 1.
    Standing One-Arm Biceps Cable Curl
    21% 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.
    Rotary Torso Machine
    23% of sessions
  6. 6.
    Machine Preacher Curls
    21% of sessions
  7. 7.
    Cable Wrist Curl
    14% of sessions
  8. 8.
    Incline Dumbbell Curl
    9% of sessions
  9. 9.
    Single Arm Cable Rope Overhead Triceps Extension
    12% of sessions
  10. 10.
    Reverse Barbell Curl
    14% of sessions
Action: Try 35 lbs for working sets
(30 days)N/A
(60 days)30 lbsF10-10(47 days ago)2025-10-10
(90 days)45 lbsF8-29(89 days ago)2025-08-29
(180 days)55 lbsW7-16(133 days ago)2025-07-16
(365 days)60 lbsF12-6(355 days ago)2024-12-06
(Modern Era)60 lbsF3-15-24(621 days ago)2024-03-15
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Cable
Avg. Weight Lifted
36.6
Avg. Improvement
0.52
Highest Weight (Modern Era)
60 lbs 2024-03-15
Latest Weight
30 lbs 2025-10-10
Lowest Weight
10 lbs 2015-02-28
Days
43
Sets
154
Gap
60
Highest Volume (Modern Era)
720 2024-08-01
Reps avg. improvement
0.09

Workout History

F10-102 sets
20 lb
20 Reps
30 lb
20 Reps
PR: 60 (621 days ago)
F8-294 sets
40 lb
12 Reps
42.5 lb
12 Reps
45 lb
12 Reps
30 lb
20 Reps
PR: 60 (621 days ago)
M8-44 sets
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
PR: 60 (621 days ago)
T7-293 sets
42.5 lb
12 Reps
50 lb
12 Reps
50 lb
12 Reps
PR: 60 (621 days ago)
W7-164 sets
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
PR: 60 (621 days ago)
R7-32 sets
40 lb
12 Reps
45 lb
12 Reps
PR: 60 (621 days ago)