Upright Cable Row

Progression Highlights

Starting Suggestions

Primer Sets51 lbs

Ease back in after 16 days away.

  • • Last session opened with 2 sets.
  • • 51% of Modern Era PR.
Steady Opener60 lbs

Match your last starting set to groove technique.

  • • Last top set: 80 lbs × 12 reps.
  • • 60% of Modern Era PR.
Progression Push63 lbs

Nudge the load forward while staying crisp.

  • • 63% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -46.2%
Days Since Last Session16
% of Modern Era PR80.0%
Days Since PR451

Recent Workouts

LastNov 14(16d ago)
60→80 lbs
2 sets · 24 reps · 1,680 vol
-1Aug 31(91d ago)
60→90 lbs
4 sets · 48 reps · 3,600 vol
-2Aug 20(102d ago)
60→70 lbs
2 sets · 20 reps · 1,280 vol
-3Jun 23(160d ago)
60→90 lbs
4 sets · 48 reps · 3,600 vol
-4Jun 4(179d ago)
50→80 lbs
4 sets · 48 reps · 3,120 vol

PR Progression (Modern Era)

100 lbSep 5, 2024(451d ago)
1 set12 reps1,200 vol
90 lbAug 19, 2024(468d ago)
1 set12 reps1,080 vol
80 lbJul 25, 2024(493d ago)
1 set12 reps960 vol

Rep Range Records

1RM140 lbs · 12 repsSep 5, 2024 (451d ago)(from 100 lbs)
3RM—
5RM—
8RM70 lbs · 8 repsAug 20 (102d ago)
10RM—
12RM100 lbs · 12 repsSep 5, 2024 (451d ago)

Frequently Paired

  1. 1.
    Hip Belt Squats
    26% of sessions
  2. 2.
    Machine Lateral Raise
    26% of sessions
  3. 3.
    Standing Leg Curl
    10% of sessions
  4. 4.
    Cable Standing Lateral Raise (Cuffed)
    13% of sessions
  5. 5.
    Standing Front Barbell Raise Over Head
    13% of sessions
  6. 6.
    Front Dumbbell Raise
    23% of sessions
  7. 7.
    Dumbbell Shrug
    16% of sessions
  8. 8.
    Machine Pullover
    16% of sessions
  9. 9.
    Front Delt Raise on Machine Lateral Raise
    7% of sessions
  10. 10.
    Tibia Machine
    13% of sessions
Action: Try 85 lbs for working sets
(30 days)80 lbsF11-14(16 days ago)2025-11-14
(60 days)80 lbsF11-14(16 days ago)2025-11-14
(90 days)80 lbsF11-14(16 days ago)2025-11-14
(180 days)90 lbsM6-23(160 days ago)2025-06-23
(365 days)100 lbsF12-13(352 days ago)2024-12-13
(Modern Era)100 lbsR9-5-24(451 days ago)2024-09-05
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Secondary
Back
Equipment
Cable
Avg. Weight Lifted
71.8
Avg. Improvement
1.47
Highest Weight (Modern Era)
100 lbs 2024-09-05
Latest Weight
80 lbs 2025-11-14
Lowest Weight
20 lbs 2024-09-24
Days
31
Sets
116
Gap
110
Highest Volume (Modern Era)
1200 2024-09-05
Reps avg. improvement
0.21

Workout History

F11-142 sets
60 lb
12 Reps
80 lb
12 Reps
PR: 100 (451 days ago) [80%]
U8-314 sets
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 100 (451 days ago) [90%]
W8-202 sets
60 lb
12 Reps
70 lb
8 Reps
PR: 100 (451 days ago) [70%]
Stopped because might pull upper back
M6-234 sets
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 100 (451 days ago) [90%]
W6-44 sets
50 lb
12 Reps
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
PR: 100 (451 days ago) [80%]
W2-264 sets
55 lb
12 Reps
65 lb
12 Reps
75 lb
12 Reps
85 lb
12 Reps
PR: 100 (451 days ago) [85%]