Lying Cable Lateral Raise

Progression Highlights

Starting Suggestions

Primer Sets13 lbs

Ease back in after 63 days away.

  • • Last session opened with 4 sets.
  • • 58% of Modern Era PR.
Steady Opener15 lbs

Match your last starting set to groove technique.

  • • Last top set: 22.5 lbs × 6 reps.
  • • 67% of Modern Era PR.
Progression Push17 lbs

Nudge the load forward while staying crisp.

  • • 76% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 11.5%
Days Since Last Session63
% of Modern Era PR100.0%
Days Since PR63

Recent Workouts

LastSep 23(64d ago)
15→22.5 lbs
4 sets · 41 reps · 803 vol
-1Aug 13(105d ago)
12.5→20 lbs
4 sets · 46 reps · 740 vol
-2Jul 5(144d ago)
12.5→20 lbs
4 sets · 42 reps · 660 vol
-3Jun 21(158d ago)
12.5→17.5 lbs
4 sets · 48 reps · 720 vol

PR Progression (Modern Era)

22.5 lbSep 23(64d ago)
2 sets17 reps382.5 vol
20 lbAug 13(105d ago)
1 set10 reps200 vol
20 lbJul 5(144d ago)
1 set6 reps120 vol
17.5 lbJun 21(158d ago)
1 set12 reps210 vol

Rep Range Records

1RM31 lbs · 11 repsSep 23 (64d ago)(from 22.5 lbs)
3RM—
5RM22.5 lbs · 6 repsSep 23 (64d ago)
8RM—
10RM22.5 lbs · 11 repsSep 23 (64d ago)
12RM20 lbs · 12 repsSep 23 (64d ago)

Frequently Paired

  1. 1.
    High Cable Rear Delt Fly
    25% of sessions
  2. 2.
    Single Arm Cable Lat Pulldown
    50% of sessions
  3. 3.
    Kitty Cat Curl
    50% of sessions
  4. 4.
    Serratus anterior dumbbell punch
    25% of sessions
  5. 5.
    Concentration Curls
    25% of sessions
  6. 6.
    Forearm Twist
    25% of sessions
  7. 7.
    Roman Chair Straight Leg Raise
    25% of sessions
  8. 8.
    Cable Bar Overhead Triceps Extension
    25% of sessions
  9. 9.
    Reverse Barbell Curl
    25% of sessions
  10. 10.
    Wide Grip Cable Row
    25% of sessions
Action: Try different rep range (3-5 reps) or reset with higher volume
(30 days)N/A
(60 days)N/A
(90 days)22.5 lbsT9-23(64 days ago)2025-09-23
(180 days)22.5 lbsT9-23(64 days ago)2025-09-23
(365 days)22.5 lbsT9-23(64 days ago)2025-09-23
(Modern Era)22.5 lbsT9-23(64 days ago)2025-09-23
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
16.5
Avg. Improvement
0.63
Highest Weight (Modern Era)
22.5 lbs 2025-09-23
Latest Weight
22.5 lbs 2025-09-23
Lowest Weight
12.5 lbs 2025-06-21
Days
4
Sets
16
Highest Volume (Modern Era)
247.5 2025-09-23
Reps avg. improvement
0.38

Workout History

T9-234 sets
15 lb
12 Reps
🏆AT20 lb
12 Reps
🏆AT22.5 lb
11 Reps
22.5 lb
6 Reps
PR: 22.5 (64 days ago)
W8-134 sets
12.5 lb
12 Reps
15 lb
12 Reps
17.5 lb
12 Reps
20 lb
10 Reps
PR: 22.5 (64 days ago)
S7-54 sets
12.5 lb
12 Reps
15 lb
12 Reps
17.5 lb
12 Reps
🏆AT20 lb
6 Reps
PR: 22.5 (64 days ago)
S6-214 sets
🏆AT12.5 lb
12 Reps
🏆AT15 lb
12 Reps
15 lb
12 Reps
🏆AT17.5 lb
12 Reps
PR: 22.5 (64 days ago)