Wide Grip Cable Row

Progression Highlights

Starting Suggestions

Steady Opener110 lbs

Match your last starting set to groove technique.

  • • Last top set: 140 lbs × 8 reps.
  • • 69% of Modern Era PR.
Progression Push115.5 lbs

Nudge the load forward while staying crisp.

  • • 72% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 59.9%
Days Since Last Session0
% of Modern Era PR87.5%
Days Since PR590

Recent Workouts

LastJan 10(1d ago)
110→140 lbs
4 sets · 42 reps · 5,180 vol
-1Dec 31, 2025(11d ago)
100→120 lbs
3 sets · 31 reps · 3,370 vol
-2Dec 28, 2025(14d ago)
100→130 lbs
4 sets · 48 reps · 5,520 vol
-3Dec 17, 2025(25d ago)
90→110 lbs
3 sets · 30 reps · 3,000 vol
-4Nov 14, 2025(58d ago)
80→100 lbs
3 sets · 36 reps · 3,240 vol

PR Progression (Modern Era)

160 lbMay 30, 2024(591d ago)
1 set6 reps960 vol
140 lbFeb 22, 2024(689d ago)
1 set8 reps1,120 vol
120 lbFeb 7, 2024(704d ago)
1 set10 reps1,200 vol

Rep Range Records

1RM192 lbs · 6 repsMay 30, 2024 (591d ago)(from 160 lbs)
3RM—
5RM160 lbs · 6 repsMay 30, 2024 (591d ago)
8RM140 lbs · 8 repsFeb 22, 2024 (689d ago)
10RM140 lbs · 10 repsMar 31, 2025 (286d ago)
12RM130 lbs · 12 repsFeb 14, 2025 (331d ago)

Frequently Paired

  1. 1.
    Single Arm Cable Lat Pulldown
    13% of sessions
  2. 2.
    Machine Pullover
    21% of sessions
  3. 3.
    Reverse Flyes
    36% of sessions
  4. 4.
    Straight Arm Pulldown
    13% of sessions
  5. 5.
    Machine Back Extension
    15% of sessions
  6. 6.
    Face Pull
    13% of sessions
  7. 7.
    Isolateral Plate Loaded Row
    11% of sessions
  8. 8.
    Pull-Up
    11% of sessions
  9. 9.
    Isolateral DY Row
    8% of sessions
  10. 10.
    Wide-Grip Lat Pulldown
    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 lbsM3-312025-03-31
(Modern Era)160 lbs 2024-05-30 11:19:46
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
101.9
Avg. Improvement
0.81
Highest Weight (Modern Era)
160 lbs 2024-05-30 11:19:46
Latest Weight
140 lbs 2026-01-10
Lowest Weight
40 lbs 2024-11-28
Days
53
Sets
198
Gap
60
Highest Volume (Modern Era)
1800 2024-09-15
Reps avg. improvement
0.07

Workout History

S1-104 sets
110 lb
12
120 lb
12
130 lb
10
140 lb
8
PR: 160 (591 days ago) [88%]
W12-313 sets
100 lb
12
110 lb
11
120 lb
8
PR: 160 (591 days ago) [75%]
Aim bar to top of chest
U12-284 sets
100 lb
12
110 lb
12
120 lb
12
130 lb
12
PR: 160 (591 days ago) [81%]
W12-173 sets
90 lb
10
100 lb
10
110 lb
10
PR: 160 (591 days ago) [69%]
F11-143 sets
80 lb
12
90 lb
12
100 lb
12
PR: 160 (591 days ago) [63%]
T11-43 sets
80 lb
12
90 lb
12
100 lb
12
PR: 160 (591 days ago) [63%]
"Tired today and tried to squeeze one in with limited time