Incline Dumbbell Row

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 34 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 8 reps.
  • • 50% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 54% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 85.6%
Days Since Last Session34
% of Modern Era PR100.0%
Days Since PR34

Recent Workouts

LastOct 27(34d ago)
25→50 lbs
4 sets · 32 reps · 1,160 vol
-1Oct 19(42d ago)
20→45 lbs
4 sets · 32 reps · 1,000 vol
-2Jul 9, 2022(1240d ago)
15→25 lbs
3 sets · 30 reps · 625 vol

PR Progression (Modern Era)

50 lbOct 27(34d ago)
1 set8 reps400 vol
45 lbOct 19(42d ago)
1 set8 reps360 vol
25 lbJul 9, 2022(1240d ago)
1 set10 reps250 vol

Rep Range Records

1RM63 lbs · 8 repsOct 27 (34d ago)(from 50 lbs)
3RM—
5RM—
8RM50 lbs · 8 repsOct 27 (34d ago)
10RM25 lbs · 10 repsJul 9, 2022 (1240d ago)
12RM—

Frequently Paired

  1. 1.
    Cable Shrug-In
    67% of sessions
  2. 2.
    High-Cable Lateral Raise
    67% of sessions
  3. 3.
    Close Grip Lat Pulldown
    67% of sessions
  4. 4.
    One-Arm Reverse Fly on Pec Deck
    33% of sessions
  5. 5.
    Single Arm Cable Row
    33% of sessions
  6. 6.
    Seated Dumbbell Side Lateral Raise
    33% of sessions
  7. 7.
    Machine Chest Press
    67% of sessions
  8. 8.
    Face Pull
    33% of sessions
  9. 9.
    Machine Back Extension
    33% of sessions
  10. 10.
    Flat Straight Leg Raise
    33% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)50 lbsM10-27(34 days ago)2025-10-27
(90 days)50 lbsM10-27(34 days ago)2025-10-27
(180 days)50 lbsM10-27(34 days ago)2025-10-27
(365 days)50 lbsM10-27(34 days ago)2025-10-27
(Modern Era)50 lbsM10-27(34 days ago)2025-10-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Dumbbell
Avg. Weight Lifted
29.6
Avg. Improvement
3.18
Highest Weight (Modern Era)
50 lbs 2025-10-27
Latest Weight
50 lbs 2025-10-27
Lowest Weight
15 lbs 2022-07-09
Days
3
Sets
11
Highest Volume (Modern Era)
400 2025-10-27
Reps avg. improvement
0.18

Workout History

M10-274 sets
25 lb
8 Reps
30 lb
8 Reps
40 lb
8 Reps
🏆AT50 lb
8 Reps
PR: 50 (34 days ago) [100%]
U10-194 sets
20 lb
8 Reps
25 lb
8 Reps
🏆AT35 lb
8 Reps
🏆AT45 lb
8 Reps
PR: 50 (34 days ago) [90%]
program: Jeff Nippard min max week 1 day 3
S7-9-223 sets
🏆AT15 lb
10 Reps
🏆AT22.5 lb
10 Reps
🏆AT25 lb
10 Reps
PR: 50 (34 days ago) [50%]
Backwards on incline bench