Straight Arm Pulldown

Progression Highlights

Starting Suggestions

Primer Sets51 lbs

Ease back in after 92 days away.

  • • Last session opened with 5 sets.
  • • 33% of Modern Era PR.
Steady Opener60 lbs

Match your last starting set to groove technique.

  • • Last top set: 140 lbs × 12 reps.
  • • 39% of Modern Era PR.
Progression Push63 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 22.0%
Days Since Last Session92
% of Modern Era PR90.3%
Days Since PR591

Recent Workouts

LastAug 25(92d ago)
60→140 lbs
5 sets · 60 reps · 6,000 vol
-1Nov 28, 2024(362d ago)
40→120 lbs
5 sets · 60 reps · 5,520 vol
-2Sep 1, 2024(450d ago)
90→120 lbs
4 sets · 48 reps · 5,040 vol
-3Aug 12, 2024(470d ago)
90→130 lbs
4 sets · 48 reps · 5,400 vol
-4Jul 24, 2024(489d ago)
80→120 lbs
4 sets · 48 reps · 4,920 vol

PR Progression (Modern Era)

155 lbApr 13, 2024(591d ago)
1 set6 reps930 vol
150 lbApr 2, 2024(602d ago)
1 set6 reps900 vol
145 lbMar 16, 2024(619d ago)
1 set6 reps870 vol
130 lbFeb 5, 2024(659d ago)
1 set8 reps1,040 vol
100 lbDec 23, 2023(703d ago)
1 set12 reps1,200 vol

Rep Range Records

1RM196 lbs · 12 repsAug 25 (92d ago)(from 140 lbs)
3RM—
5RM155 lbs · 6 repsApr 13, 2024 (591d ago)
8RM140 lbs · 8 repsApr 13, 2024 (591d ago)
10RM125 lbs · 10 repsApr 13, 2024 (591d ago)
12RM140 lbs · 12 repsAug 25 (92d ago)

Frequently Paired

  1. 1.
    Wide-Grip Lat Pulldown
    40% of sessions
  2. 2.
    Isolateral Plate Loaded Row
    18% of sessions
  3. 3.
    Seated Cable Row
    32% of sessions
  4. 4.
    Wide Grip Cable Row
    18% of sessions
  5. 5.
    Lat Pulldown
    21% of sessions
  6. 6.
    Incline Dumbbell Curl
    11% of sessions
  7. 7.
    One-Arm Dumbbell Row
    16% of sessions
  8. 8.
    Isolateral Plate Loaded High Row
    8% of sessions
  9. 9.
    Pull-Up
    11% of sessions
  10. 10.
    Chin-Up
    8% of sessions
Action: Try 150 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)140 lbsM8-25(92 days ago)2025-08-25
(365 days)140 lbsM8-25(92 days ago)2025-08-25
(Modern Era)155 lbsS4-13-24(591 days ago)2024-04-13
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
83.2
Avg. Improvement
0.99
Highest Weight (Modern Era)
155 lbs 2024-04-13
Latest Weight
140 lbs 2025-08-25
Lowest Weight
20 lbs 2018-12-04
Days
38
Sets
142
Gap
20
Highest Volume (Modern Era)
1680 2025-08-25
Reps avg. improvement
0.06

Workout History

M8-255 sets
60 lb
12 Reps
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
140 lb
12 Reps
PR: 155 (591 days ago)
R11-285 sets
40 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
PR: 155 (591 days ago)
U9-1-244 sets
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
PR: 155 (591 days ago)
M8-12-244 sets
90 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
130 lb
12 Reps
PR: 155 (591 days ago)
W7-24-244 sets
80 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
PR: 155 (591 days ago)
R7-4-244 sets
65 lb
12 Reps
72.5 lb
12 Reps
80 lb
10 Reps
87.5 lb
6 Reps
PR: 155 (591 days ago)