Single Arm Cable Rope Overhead Triceps Extension

Progression Highlights

Starting Suggestions

Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 65 lbs × 5 reps.
  • • 54% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 57% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 1.9%
Days Since Last Session1
% of Modern Era PR100.0%
Days Since PR1

Recent Workouts

LastNov 24(1d ago)
35→65 lbs
4 sets · 39 reps · 1,835 vol
-1Nov 13(12d ago)
30→50 lbs
4 sets · 44 reps · 1,840 vol
-2Oct 10(46d ago)
20→40 lbs
4 sets · 70 reps · 2,200 vol
-3Oct 2(54d ago)
20→40 lbs
4 sets · 78 reps · 2,520 vol
-4Sep 29(57d ago)
40→60 lbs
3 sets · 36 reps · 1,800 vol

PR Progression (Modern Era)

65 lbNov 24(1d ago)
1 set5 reps325 vol
60 lbMay 7(202d ago)
2 sets24 reps1,440 vol
60 lbApr 24(215d ago)
1 set10 reps600 vol
60 lbApr 3(236d ago)
1 set8 reps480 vol
55 lbMar 12(258d ago)
1 set12 reps660 vol
50 lbFeb 12(286d ago)
2 sets20 reps1,000 vol

Rep Range Records

1RM84 lbs · 12 repsMay 7 (202d ago)(from 60 lbs)
3RM—
5RM65 lbs · 5 repsNov 24 (1d ago)
8RM60 lbs · 8 repsApr 3 (236d ago)
10RM60 lbs · 10 repsApr 24 (215d ago)
12RM60 lbs · 12 repsMay 7 (202d ago)

Frequently Paired

  1. 1.
    Cable Wrist Curl
    33% of sessions
  2. 2.
    Cable Serratus Jab
    15% of sessions
  3. 3.
    Cable Hammer Curls - Rope Attachment
    30% of sessions
  4. 4.
    Machine Preacher Curls
    27% of sessions
  5. 5.
    Machine Lateral Raise
    24% of sessions
  6. 6.
    Incline Dumbbell Curl against Preacher Bench
    9% of sessions
  7. 7.
    Plate Around the Worlds
    9% of sessions
  8. 8.
    High Cable Curls
    15% of sessions
  9. 9.
    Stomach Vacuums
    6% of sessions
  10. 10.
    Cable Bar Overhead Triceps Extension
    12% of sessions
Action: Focus on hitting 6+ reps at 65 lbs before increasing
(30 days)65 lbsM11-24(1 day ago)2025-11-24
(60 days)65 lbsM11-24(1 day ago)2025-11-24
(90 days)65 lbsM11-24(1 day ago)2025-11-24
(180 days)65 lbsM11-24(1 day ago)2025-11-24
(365 days)65 lbsM11-24(1 day ago)2025-11-24
(Modern Era)65 lbsM11-24(1 day ago)2025-11-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Cable
Avg. Weight Lifted
41.3
Avg. Improvement
0.41
Highest Weight (Modern Era)
65 lbs 2025-11-24
Latest Weight
65 lbs 2025-11-24
Lowest Weight
10 lbs 2025-01-16
Days
33
Sets
134
Highest Volume (Modern Era)
800 2025-10-02
Reps avg. improvement
0.11

Workout History

M11-244 sets
35 lb
12 Reps
45 lb
12 Reps
55 lb
10 Reps
🏆AT65 lb
5 Reps
PR: 65 (1 day ago)
R11-134 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
50 lb
8 Reps
PR: 65 (1 day ago)
F10-104 sets
20 lb
20 Reps
30 lb
20 Reps
40 lb
18 Reps
40 lb
12 Reps
PR: 65 (1 day ago)
R10-24 sets
20 lb
20 Reps
30 lb
20 Reps
40 lb
20 Reps
40 lb
18 Reps
PR: 65 (1 day ago)
High volume low weight workout
M9-293 sets
40 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
PR: 65 (1 day ago)
T9-164 sets
40 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
PR: 65 (1 day ago)