Standing One-Arm Biceps Cable Curl

Also known as: Bayesian cable curl

Progression Highlights

Starting Suggestions

Primer Sets18 lbs

Ease back in after 10 days away.

  • • Last session opened with 4 sets.
  • • 24% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 9 reps.
  • • 27% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 29% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 23.7%
Days Since Last Session10
% of Modern Era PR46.7%
Days Since PR625

Recent Workouts

LastNov 20(10d ago)
20→35 lbs
4 sets · 45 reps · 1,215 vol
-1Nov 3(27d ago)
22.5→37.5 lbs
4 sets · 44 reps · 1,290 vol
-2Oct 30(31d ago)
17.5→32.5 lbs
4 sets · 48 reps · 1,200 vol
-3Oct 23(38d ago)
20→35 lbs
4 sets · 32 reps · 880 vol
-4Sep 3(88d ago)
27.5→32.5 lbs
3 sets · 33 reps · 983 vol

PR Progression (Modern Era)

75 lbMar 15, 2024(625d ago)
1 set6 reps450 vol
70 lbMar 10, 2024(630d ago)
2 sets13 reps910 vol
50 lbJan 13, 2024(687d ago)
1 set8 reps400 vol
35 lbAug 27, 2023(826d ago)
2 sets12 reps420 vol
30 lbFeb 4, 2023(1030d ago)
1 set10 reps300 vol

Rep Range Records

1RM90 lbs · 6 repsMar 15, 2024 (625d ago)(from 75 lbs)
3RM—
5RM75 lbs · 6 repsMar 15, 2024 (625d ago)
8RM50 lbs · 8 repsJan 13, 2024 (687d ago)
10RM60 lbs · 10 repsMar 10, 2024 (630d ago)
12RM50 lbs · 12 repsMar 10, 2024 (630d ago)

Frequently Paired

  1. 1.
    Cable Bar Overhead Triceps Extension
    31% of sessions
  2. 2.
    High Cable Curls
    28% of sessions
  3. 3.
    Modified Zottman Curl
    9% of sessions
  4. 4.
    Forearm Twist
    16% of sessions
  5. 5.
    Reverse Grip Triceps Pushdown
    9% of sessions
  6. 6.
    One-Arm Dumbbell Preacher Curl
    9% of sessions
  7. 7.
    Dumbbell 2-Arm Triceps Extension
    16% of sessions
  8. 8.
    EZ-Bar Curl
    19% of sessions
  9. 9.
    Alternating Dumbbell Biceps Curl
    6% of sessions
  10. 10.
    Cable Wrist Curl
    13% of sessions
Action: Try different rep range (3-5 reps) or reset with higher volume
(30 days)37.5 lbsM11-3(27 days ago)2025-11-03
(60 days)37.5 lbsM11-3(27 days ago)2025-11-03
(90 days)37.5 lbsM11-3(27 days ago)2025-11-03
(180 days)37.5 lbsT7-29(124 days ago)2025-07-29
(365 days)37.5 lbsT7-29(124 days ago)2025-07-29
(Modern Era)75 lbsF3-15-24(625 days ago)2024-03-15
Exercise Type
Strength - Weight (lbs), Reps
Primary
Biceps
Equipment
Cable
Avg. Weight Lifted
29
Avg. Improvement
0.54
Highest Weight (Modern Era)
75 lbs 2024-03-15
Latest Weight
35 lbs 2025-11-20
Lowest Weight
7.5 lbs 2025-06-22
Days
32
Sets
126
Gap
40
Highest Volume (Modern Era)
600 2024-03-10
Reps avg. improvement
0.12

Workout History

R11-204 sets
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
35 lb
9 Reps
PR: 75 (625 days ago) [47%]
This is on the Bill policy. It’s usually done with crossovers for the calibration might be off, but the weights are accurate to what is listed
M11-34 sets
22.5 lb
12 Reps
27.5 lb
12 Reps
32.5 lb
12 Reps
37.5 lb
8 Reps
PR: 75 (625 days ago) [50%]
R10-304 sets
17.5 lb
12 Reps
22.5 lb
12 Reps
27.5 lb
12 Reps
32.5 lb
12 Reps
PR: 75 (625 days ago) [43%]
R10-234 sets
20 lb
8 Reps
25 lb
8 Reps
30 lb
8 Reps
35 lb
8 Reps
PR: 75 (625 days ago) [47%]
W9-33 sets
27.5 lb
12 Reps
30 lb
12 Reps
32.5 lb
9 Reps
PR: 75 (625 days ago) [43%]
U8-244 sets
25 lb
12 Reps
27.5 lb
12 Reps
30 lb
12 Reps
32.5 lb
12 Reps
PR: 75 (625 days ago) [43%]