Isolateral DY Row

Progression Highlights

Starting Suggestions

Primer Sets93.5 lbs

Ease back in after 153 days away.

  • • Last session opened with 4 sets.
  • • 55% of Modern Era PR.
Steady Opener110 lbs

Match your last starting set to groove technique.

  • • Last top set: 170 lbs × 12 reps.
  • • 65% of Modern Era PR.
Progression Push115.5 lbs

Nudge the load forward while staying crisp.

  • • 68% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 40.0%
Days Since Last Session153
% of Modern Era PR100.0%
Days Since PR153

Recent Workouts

LastJun 30(153d ago)
110→170 lbs
4 sets · 48 reps · 6,720 vol
-1May 24(190d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-2Apr 26(218d ago)
110→140 lbs
2 sets · 20 reps · 2,440 vol
-3Mar 19(256d ago)
90→160 lbs
4 sets · 48 reps · 6,120 vol
-4Mar 14(261d ago)
70→130 lbs
4 sets · 48 reps · 4,800 vol

PR Progression (Modern Era)

170 lbJun 30(153d ago)
1 set12 reps2,040 vol
160 lbMar 19(256d ago)
1 set12 reps1,920 vol
130 lbMar 14(261d ago)
1 set12 reps1,560 vol
110 lbFeb 21(282d ago)
1 set12 reps1,320 vol
90 lbJan 29(305d ago)
1 set12 reps1,080 vol

Rep Range Records

1RM238 lbs · 12 repsJun 30 (153d ago)(from 170 lbs)
3RM—
5RM—
8RM140 lbs · 8 repsApr 26 (218d ago)
10RM—
12RM170 lbs · 12 repsJun 30 (153d ago)

Frequently Paired

  1. 1.
    Hammer Strength Ab Crunch
    29% of sessions
  2. 2.
    Horizontal Rotary Torso Machine
    14% of sessions
  3. 3.
    Single Arm Cable Lat Pulldown
    29% of sessions
  4. 4.
    Hollow Hold
    14% of sessions
  5. 5.
    Serratus anterior dumbbell punch
    14% of sessions
  6. 6.
    Incline Dumbbell Curl against Preacher Bench
    14% of sessions
  7. 7.
    Pendulum Squat
    14% of sessions
  8. 8.
    Wide Grip Cable Row
    43% of sessions
  9. 9.
    Glute Drive Plate Machine
    14% of sessions
  10. 10.
    Lat Pulldown Machine
    14% of sessions
Action: Try 180 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)170 lbsM6-30(153 days ago)2025-06-30
(365 days)170 lbsM6-30(153 days ago)2025-06-30
(Modern Era)170 lbsM6-30(153 days ago)2025-06-30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
104.5
Avg. Improvement
4.62
Highest Weight (Modern Era)
170 lbs 2025-06-30
Latest Weight
170 lbs 2025-06-30
Lowest Weight
50 lbs 2025-01-29
Days
7
Sets
26
Highest Volume (Modern Era)
2040 2025-06-30
Reps avg. improvement
0.15

Workout History

M6-304 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
🏆AT170 lb
12 Reps
PR: 170 (153 days ago) [100%]
S5-244 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 170 (153 days ago) [88%]
S4-262 sets
110 lb
12 Reps
140 lb
8 Reps
PR: 170 (153 days ago) [82%]
W3-194 sets
90 lb
12 Reps
120 lb
12 Reps
🏆AT140 lb
12 Reps
🏆AT160 lb
12 Reps
PR: 170 (153 days ago) [94%]
F3-144 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
🏆AT130 lb
12 Reps
PR: 170 (153 days ago) [76%]
F2-214 sets
50 lb
12 Reps
70 lb
12 Reps
90 lb
12 Reps
🏆AT110 lb
12 Reps
PR: 170 (153 days ago) [65%]