Single Arm Cable Lat Pulldown

Also known as: Cable One Arm Lat Pulldown

Progression Highlights

Starting Suggestions

Primer Sets36 lbs

Ease back in after 13 days away.

  • • Last session opened with 3 sets.
  • • 48% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 7 reps.
  • • 53% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 56% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -45.7%
Days Since Last Session13
% of Modern Era PR80.0%
Days Since PR163

Recent Workouts

LastDec 28, 2025(14d ago)
40→60 lbs
3 sets · 31 reps · 1,500 vol
-1Aug 28, 2025(136d ago)
50→60 lbs
2 sets · 24 reps · 1,320 vol
-2Jul 31, 2025(164d ago)
60→75 lbs
4 sets · 48 reps · 3,240 vol
-3Jul 14, 2025(181d ago)
55→70 lbs
4 sets · 48 reps · 3,000 vol
-4Jul 5, 2025(190d ago)
50→65 lbs
4 sets · 48 reps · 2,760 vol

PR Progression (Modern Era)

75 lbJul 31, 2025(164d ago)
1 set12 reps900 vol
70 lbJul 14, 2025(181d ago)
1 set12 reps840 vol
65 lbApr 26, 2025(260d ago)
1 set12 reps780 vol
55 lbApr 21, 2025(265d ago)
1 set12 reps660 vol

Rep Range Records

1RM105 lbs · 12 repsJul 31, 2025 (164d ago)(from 75 lbs)
3RM—
5RM—
8RM—
10RM—
12RM75 lbs · 12 repsJul 31, 2025 (164d ago)

Frequently Paired

  1. 1.
    Hollow Hold
    27% of sessions
  2. 2.
    Lying Cable Lateral Raise
    18% of sessions
  3. 3.
    Wide Grip Cable Row
    64% of sessions
  4. 4.
    Pendulum Squat
    18% of sessions
  5. 5.
    Isolateral DY Row
    18% of sessions
  6. 6.
    Kitty Cat Curl
    27% of sessions
  7. 7.
    High Cable Rear Delt Fly
    9% of sessions
  8. 8.
    Cable Serratus Fly
    9% of sessions
  9. 9.
    Serratus anterior dumbbell punch
    9% of sessions
  10. 10.
    Side Plank
    9% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)60 lbsU12-282025-12-28
(60 days)60 lbsU12-282025-12-28
(90 days)60 lbsU12-282025-12-28
(180 days)75 lbsR7-312025-07-31
(365 days)75 lbsR7-312025-07-31
(Modern Era)75 lbsR7-312025-07-31
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
54.3
Avg. Improvement
1.08
Highest Weight (Modern Era)
75 lbs 2025-07-31
Latest Weight
60 lbs 2025-12-28
Lowest Weight
35 lbs 2025-06-17
Days
11
Sets
37
Gap
15
Highest Volume (Modern Era)
900 2025-07-31
Reps avg. improvement
0.14

Workout History

U12-283 sets
40 lb
12
50 lb
12
60 lb
7
PR: 75 (164 days ago) [80%]
R8-282 sets
50 lb
12
60 lb
12
PR: 75 (164 days ago) [80%]
R7-314 sets
60 lb
12
65 lb
12
70 lb
12
🏆AT75 lb
12
PR: 75 (164 days ago) [100%]
M7-144 sets
55 lb
12
60 lb
12
65 lb
12
🏆AT70 lb
12
PR: 75 (164 days ago) [93%]
S7-54 sets
50 lb
12
55 lb
12
60 lb
12
65 lb
12
PR: 75 (164 days ago) [87%]
M6-301 sets
50 lb
12
PR: 75 (164 days ago) [67%]
Too tired to do more