High Cable Rear Delt Fly

Progression Highlights

Starting Suggestions

Primer Sets25.5 lbs

Ease back in after 159 days away.

  • • Last session opened with 4 sets.
  • • 57% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 45 lbs × 12 reps.
  • • 67% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 71% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 130.8%
Days Since Last Session159
% of Modern Era PR100.0%
Days Since PR159

Recent Workouts

LastJun 24(159d ago)
30→45 lbs
4 sets · 48 reps · 1,800 vol
-1Jun 21(162d ago)
30→35 lbs
2 sets · 24 reps · 780 vol

PR Progression (Modern Era)

45 lbJun 24(159d ago)
1 set12 reps540 vol
35 lbJun 21(162d ago)
1 set12 reps420 vol

Rep Range Records

1RM63 lbs · 12 repsJun 24 (159d ago)(from 45 lbs)
3RM—
5RM—
8RM—
10RM—
12RM45 lbs · 12 repsJun 24 (159d ago)

Frequently Paired

  1. 1.
    Lying Cable Lateral Raise
    50% of sessions
  2. 2.
    Single Arm Cable Lat Pulldown
    50% of sessions
  3. 3.
    Kitty Cat Curl
    50% of sessions
  4. 4.
    Standing One-Arm Biceps Cable Curl
    50% of sessions
  5. 5.
    Single Arm Cable Rope Overhead Triceps Extension
    50% of sessions
  6. 6.
    Cable Wrist Curl
    50% of sessions
  7. 7.
    Machine Pullover
    50% of sessions
  8. 8.
    EZ-Bar Curl
    50% of sessions
  9. 9.
    Rotary Torso Machine
    50% of sessions
  10. 10.
    Machine Triceps Extension
    50% of sessions
Action: Try 50 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)45 lbsT6-24(159 days ago)2025-06-24
(365 days)45 lbsT6-24(159 days ago)2025-06-24
(Modern Era)45 lbsT6-24(159 days ago)2025-06-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
35.8
Avg. Improvement
2.5
Highest Weight (Modern Era)
45 lbs 2025-06-24
Latest Weight
45 lbs 2025-06-24
Lowest Weight
30 lbs 2025-06-21
Days
2
Sets
6
Highest Volume (Modern Era)
540 2025-06-24

Workout History

T6-244 sets
30 lb
12 Reps
35 lb
12 Reps
🏆AT40 lb
12 Reps
🏆AT45 lb
12 Reps
PR: 45 (159 days ago) [100%]
S6-212 sets
🏆AT30 lb
12 Reps
🏆AT35 lb
12 Reps
PR: 45 (159 days ago) [78%]