Single Arm Cable Tricep Pushdown

Progression Highlights

Starting Suggestions

Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 9 reps.
  • • 67% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 70% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 170.0%
Days Since Last Session5
% of Modern Era PR100.0%
Days Since PR5

Recent Workouts

LastJan 5(6d ago)
40→60 lbs
3 sets · 33 reps · 1,620 vol
-1Dec 16, 2025(26d ago)
30→50 lbs
3 sets · 32 reps · 1,260 vol
-2Dec 2, 2025(40d ago)
22.5→27.5 lbs
2 sets · 24 reps · 600 vol

PR Progression (Modern Era)

60 lbJan 5(6d ago)
1 set9 reps540 vol
50 lbDec 16, 2025(26d ago)
1 set10 reps500 vol
27.5 lbDec 2, 2025(40d ago)
1 set12 reps330 vol

Rep Range Records

1RM78 lbs · 9 repsJan 5 (6d ago)(from 60 lbs)
3RM—
5RM—
8RM60 lbs · 9 repsJan 5 (6d ago)
10RM50 lbs · 10 repsDec 16, 2025 (26d ago)
12RM50 lbs · 12 repsJan 5 (6d ago)

Frequently Paired

  1. 1.
    Across-Body Single Arm Cable Press
    33% of sessions
  2. 2.
    Rear Delt Cable Fly
    33% of sessions
  3. 3.
    Triple Angle Rear Delt Fly
    33% of sessions
  4. 4.
    Cable Tricep Kickback
    100% of sessions
  5. 5.
    Standing Dumbbell Lateral Raise
    33% of sessions
  6. 6.
    Mountain Climbers
    33% of sessions
  7. 7.
    High to Low Cable Flyes
    33% of sessions
  8. 8.
    Hollow Hold
    33% of sessions
  9. 9.
    Smith Machine Overhead Shoulder Press
    33% of sessions
  10. 10.
    Elevated Machine Ab Crunch
    33% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)60 lbsM1-52026-01-05
(60 days)60 lbsM1-52026-01-05
(90 days)60 lbsM1-52026-01-05
(180 days)60 lbsM1-52026-01-05
(365 days)60 lbsM1-52026-01-05
(Modern Era)60 lbsM1-52026-01-05
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Cable
Avg. Weight Lifted
39.1
Avg. Improvement
4.69
Highest Weight (Modern Era)
60 lbs 2026-01-05
Latest Weight
60 lbs 2026-01-05
Lowest Weight
22.5 lbs 2025-12-02
Days
3
Sets
8
Highest Volume (Modern Era)
600 2026-01-05
Reps avg. improvement
0.38

Workout History

M1-53 sets
40 lb
12
🏆AT50 lb
12
🏆AT60 lb
9
PR: 60 (6 days ago) [100%]
T12-163 sets
🏆AT30 lb
12
🏆AT40 lb
10
🏆AT50 lb
10
PR: 60 (6 days ago) [83%]
T12-22 sets
🏆AT22.5 lb
12
🏆AT27.5 lb
12
PR: 60 (6 days ago) [46%]
Workout with Jason Kennedy. Most barbell benches he was spotting and helped with last 2 sets