Wide-Grip Lat Pulldown

Progression Highlights

Starting Suggestions

Steady Opener110 lbs

Match your last starting set to groove technique.

  • • Last top set: 140 lbs × 6 reps.
  • • 61% of Modern Era PR.
Progression Push115.5 lbs

Nudge the load forward while staying crisp.

  • • 64% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendSTABLE · 0.0%
Days Since Last Session0
% of Modern Era PR77.8%
Days Since PR616

Recent Workouts

LastJan 10(0d ago)
110→140 lbs
4 sets · 36 reps · 4,400 vol
-1Dec 31, 2025(10d ago)
100→130 lbs
3 sets · 28 reps · 3,190 vol
-2Dec 17, 2025(24d ago)
110→130 lbs
3 sets · 28 reps · 3,340 vol
-3Dec 12, 2025(29d ago)
100→130 lbs
4 sets · 44 reps · 5,000 vol
-4Dec 1, 2025(40d ago)
80→130 lbs
4 sets · 42 reps · 4,400 vol

PR Progression (Modern Era)

180 lbMay 4, 2024(616d ago)
1 set6 reps1,080 vol
150 lbSep 3, 2021(1590d ago)
1 set7 reps1,050 vol
115 lbAug 28, 2021(1596d ago)
1 set10 reps1,150 vol
105 lbJul 31, 2021(1624d ago)
2 sets20 reps2,100 vol
85 lbJul 25, 2021(1630d ago)
3 sets30 reps2,550 vol
85 lbJun 21, 2021(1664d ago)
1 set10 reps850 vol

Rep Range Records

1RM216 lbs · 6 repsMay 4, 2024 (616d ago)(from 180 lbs)
3RM—
5RM180 lbs · 6 repsMay 4, 2024 (616d ago)
8RM160 lbs · 8 repsMay 4, 2024 (616d ago)
10RM145 lbs · 10 repsDec 30, 2022 (1107d ago)
12RM140 lbs · 12 repsMay 13, 2024 (607d ago)

Frequently Paired

  1. 1.
    Seated Cable Row
    32% of sessions
  2. 2.
    Barbell Deadlift
    22% of sessions
  3. 3.
    Reverse Flyes
    29% of sessions
  4. 4.
    Straight Arm Pulldown
    12% of sessions
  5. 5.
    One-Arm Dumbbell Row
    12% of sessions
  6. 6.
    Weighted Hyperextension
    12% of sessions
  7. 7.
    Isolateral Plate Loaded Row
    11% of sessions
  8. 8.
    Flat Straight Leg Raise
    11% of sessions
  9. 9.
    Machine Seated Row
    10% of sessions
  10. 10.
    Machine Chest Fly (Pec Deck)
    21% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)140 lbsS1-102026-01-10
(60 days)140 lbsS1-102026-01-10
(90 days)140 lbsS1-102026-01-10
(180 days)140 lbsS1-102026-01-10
(365 days)140 lbsS1-102026-01-10
(Modern Era)180 lbs 2024-05-04 17:14:47
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
118.5
Avg. Improvement
0.46
Highest Weight (Modern Era)
180 lbs 2024-05-04 17:14:47
Latest Weight
140 lbs 2026-01-10
Lowest Weight
42.5 lbs 2015-05-18 18:50:18
Days
121
Sets
405
Gap
90
Highest Volume (Modern Era)
1800 2025-10-09
Reps avg. improvement
0.07

Workout History

S1-104 sets
110 lb
12
120 lb
10
130 lb
8
140 lb
6
PR: 180 (616 days ago) [78%]
W12-313 sets
100 lb
10
115 lb
10
130 lb
8
PR: 180 (616 days ago) [72%]
W12-173 sets
110 lb
10
120 lb
10
130 lb
8
PR: 180 (616 days ago) [72%]
F12-124 sets
100 lb
12
110 lb
12
120 lb
12
130 lb
8
PR: 180 (616 days ago) [72%]
M12-14 sets
80 lb
12
100 lb
12
120 lb
10
130 lb
8
PR: 180 (616 days ago) [72%]
T11-44 sets
70 lb
12
90 lb
12
110 lb
10
120 lb
10
PR: 180 (616 days ago) [67%]
"Tired today and tried to squeeze one in with limited time