Cable External Rotation

Progression Highlights

Starting Suggestions

Primer Sets8.5 lbs

Ease back in after 930 days away.

  • • Last session opened with 4 sets.
  • • 28% of Modern Era PR.
Steady Opener10 lbs

Match your last starting set to groove technique.

  • • Last top set: 15 lbs × 12 reps.
  • • 33% of Modern Era PR.
Progression Push12 lbs

Nudge the load forward while staying crisp.

  • • 40% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -2.3%
Days Since Last Session930
% of Modern Era PR50.0%
Days Since PR1030

Recent Workouts

LastMay 15, 2023(930d ago)
10→15 lbs
4 sets · 46 reps · 630 vol
-1Feb 4, 2023(1030d ago)
15→30 lbs
4 sets · 40 reps · 900 vol
-2Jun 3, 2021(1641d ago)
5→15 lbs
3 sets · 30 reps · 300 vol
-3May 8, 2017(3128d ago)
22.5→32.5 lbs
3 sets · 24 reps · 645 vol

PR Progression (Modern Era)

30 lbFeb 4, 2023(1030d ago)
1 set10 reps300 vol
15 lbJun 3, 2021(1641d ago)
1 set10 reps150 vol

Rep Range Records

1RM40 lbs · 10 repsFeb 4, 2023 (1030d ago)(from 30 lbs)
3RM—
5RM—
8RM—
10RM30 lbs · 10 repsFeb 4, 2023 (1030d ago)
12RM15 lbs · 12 repsMay 15, 2023 (930d ago)

Frequently Paired

  1. 1.
    Standing Dumbbell Push Press
    25% of sessions
  2. 2.
    Cable Shoulder Press
    50% of sessions
  3. 3.
    Dumbbell Lying Rear Lateral Raise
    25% of sessions
  4. 4.
    Flutter Kicks
    25% of sessions
  5. 5.
    Plank Climber
    25% of sessions
  6. 6.
    Barbell Front Raise
    25% of sessions
  7. 7.
    Reverse Grip Triceps Pushdown
    25% of sessions
  8. 8.
    Upright Cable Row
    25% of sessions
  9. 9.
    Standing One-Arm Biceps Cable Curl
    25% of sessions
  10. 10.
    Dumbbell Shrug
    25% of sessions
Action: Try 17.5 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)30 lbsS2-4-23(1030 days ago)2023-02-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
17.7
Avg. Improvement
1.96
Highest Weight (Modern Era)
30 lbs 2023-02-04
Latest Weight
15 lbs 2023-05-15
Lowest Weight
5 lbs 2021-06-03
Days
4
Sets
14
Gap
17.5
Highest Volume (Modern Era)
300 2023-02-04
Reps avg. improvement
0.36

Workout History

M5-15-234 sets
10 lb
12 Reps
15 lb
10 Reps
15 lb
12 Reps
15 lb
12 Reps
PR: 30 (1030 days ago) [50%]
S2-4-234 sets
15 lb
10 Reps
⭐ME20 lb
10 Reps
⭐ME25 lb
10 Reps
⭐ME30 lb
10 Reps
PR: 30 (1030 days ago) [100%]
R6-3-213 sets
⭐ME5 lb
10 Reps
⭐ME10 lb
10 Reps
⭐ME15 lb
10 Reps
PR: 30 (1030 days ago) [50%]
Right shoulder feels pinched
Right weights: 5, 5, 10
M5-8-173 sets
🏆AT22.5 lb
10 Reps
🏆AT32.5 lb
7 Reps
27.5 lb
7 Reps
PR: 30 (1030 days ago) [108%]
Dual pulley machine?

2nd set bad form