Dumbbell Shrug

Progression Highlights

Starting Suggestions

Primer Sets31.5 lbs

Ease back in after 11 days away.

  • • Last session opened with 4 sets.
  • • 42% of Modern Era PR.
Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 12 reps.
  • • 47% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -31.1%
Days Since Last Session11
% of Modern Era PR66.7%
Days Since PR493

Recent Workouts

LastNov 19(11d ago)
35→50 lbs
4 sets · 48 reps · 2,040 vol
-1Jun 23(160d ago)
35→50 lbs
4 sets · 48 reps · 2,040 vol
-2Jan 4(330d ago)
45→60 lbs
4 sets · 44 reps · 2,280 vol
-3Dec 21, 2024(344d ago)
50→55 lbs
4 sets · 48 reps · 2,280 vol
-4Dec 9, 2024(356d ago)
40→70 lbs
5 sets · 56 reps · 2,960 vol

PR Progression (Modern Era)

75 lbJul 25, 2024(493d ago)
1 set8 reps600 vol
70 lbJul 15, 2024(503d ago)
1 set8 reps560 vol
65 lbNov 14, 2022(1112d ago)
1 set10 reps650 vol
60 lbMay 25, 2021(1650d ago)
1 set10 reps600 vol
45 lbApr 27, 2021(1678d ago)
1 set10 reps450 vol

Rep Range Records

1RM98 lbs · 12 repsJul 25, 2024 (493d ago)(from 70 lbs)
3RM—
5RM55 lbs · 6 repsApr 27, 2024 (582d ago)
8RM75 lbs · 8 repsJul 25, 2024 (493d ago)
10RM70 lbs · 10 repsOct 25, 2024 (401d ago)
12RM70 lbs · 12 repsJul 25, 2024 (493d ago)

Frequently Paired

  1. 1.
    Dumbbell Side Lateral Raise
    48% of sessions
  2. 2.
    Standing Front Barbell Raise Over Head
    13% of sessions
  3. 3.
    Standing Dumbbell Shoulder Press
    23% of sessions
  4. 4.
    Machine Shoulder (Military) Press
    17% of sessions
  5. 5.
    Front Cable Raise
    10% of sessions
  6. 6.
    Front Dumbbell Raise
    19% of sessions
  7. 7.
    Machine Lateral Raise
    17% of sessions
  8. 8.
    Upright Cable Row
    10% of sessions
  9. 9.
    Rear Delt Fly
    6% of sessions
  10. 10.
    Face Pull
    10% of sessions
Action: Try 55 lbs for working sets
(30 days)50 lbsW11-19(11 days ago)2025-11-19
(60 days)50 lbsW11-19(11 days ago)2025-11-19
(90 days)50 lbsW11-19(11 days ago)2025-11-19
(180 days)50 lbsM6-23(160 days ago)2025-06-23
(365 days)70 lbsM12-9(356 days ago)2024-12-09
(Modern Era)75 lbsR7-25-24(493 days ago)2024-07-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
62.5
Avg. Improvement
0.45
Highest Weight (Modern Era)
75 lbs 2024-07-25
Latest Weight
50 lbs 2025-11-19
Lowest Weight
25 lbs 2018-12-04
Days
48
Sets
168
Gap
50
Highest Volume (Modern Era)
840 2024-07-25
Reps avg. improvement
0.08

Workout History

W11-194 sets
35 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
PR: 75 (493 days ago) [67%]
M6-234 sets
35 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
PR: 75 (493 days ago) [67%]
S1-44 sets
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
60 lb
8 Reps
PR: 75 (493 days ago) [80%]
S12-214 sets
50 lb
12 Reps
55 lb
12 Reps
40 lb
12 Reps
45 lb
12 Reps
PR: 75 (493 days ago) [73%]
Need to focus on proper form. Leading slightly forward and weights slightly flared out
M12-95 sets
40 lb
12 Reps
50 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
70 lb
8 Reps
PR: 75 (493 days ago) [93%]
F10-25-244 sets
60 lb
12 Reps
65 lb
12 Reps
70 lb
10 Reps
75 lb
8 Reps
PR: 75 (493 days ago) [100%]