Machine Lateral Raise

Progression Highlights

Starting Suggestions

Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 65 lbs × 8 reps.
  • • 44% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 46% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 15.5%
Days Since Last Session2
% of Modern Era PR81.3%
Days Since PR1679

Recent Workouts

LastJan 13(2d ago)
35→65 lbs
4 sets · 40 reps · 1,940 vol
-1Dec 29, 2025(17d ago)
32.5→62.5 lbs
4 sets · 42 reps · 1,905 vol
-2Dec 4, 2025(42d ago)
30→60 lbs
4 sets · 45 reps · 1,980 vol
-3Nov 19, 2025(57d ago)
25→55 lbs
4 sets · 44 reps · 1,700 vol
-4Nov 13, 2025(63d ago)
20→50 lbs
4 sets · 48 reps · 1,680 vol

PR Progression (Modern Era)

80 lbJun 30, 2023(929d ago)
1 set12 reps960 vol
80 lbJun 10, 2021(1679d ago)
1 set10 reps800 vol
60 lbMay 17, 2021(1703d ago)
1 set10 reps600 vol

Rep Range Records

1RM112 lbs · 12 repsJun 30, 2023 (929d ago)(from 80 lbs)
3RM—
5RM62.5 lbs · 6 repsDec 29, 2025 (17d ago)
8RM80 lbs · 8 repsAug 31, 2021 (1597d ago)
10RM80 lbs · 10 repsJun 10, 2021 (1679d ago)
12RM80 lbs · 12 repsJun 30, 2023 (929d ago)

Frequently Paired

  1. 1.
    Machine Shoulder (Military) Press
    19% of sessions
  2. 2.
    Upright Cable Row
    11% of sessions
  3. 3.
    Single Arm Cable Rope Overhead Triceps Extension
    11% of sessions
  4. 4.
    Cable Hammer Curls - Rope Attachment
    15% of sessions
  5. 5.
    Machine Triceps Extension
    20% of sessions
  6. 6.
    Smith Machine Shrug
    9% of sessions
  7. 7.
    Dumbbell Shrug
    11% of sessions
  8. 8.
    Machine Preacher Curls
    13% of sessions
  9. 9.
    Hip Belt Squats
    12% of sessions
  10. 10.
    Exercise Ball Crunch
    43% of sessions
Action: Try different rep range (3-5 reps) or reset with higher volume
(30 days)65 lbsT1-132026-01-13
(60 days)65 lbsT1-132026-01-13
(90 days)65 lbsT1-132026-01-13
(180 days)65 lbsT1-132026-01-13
(365 days)65 lbsT1-132026-01-13
(Modern Era)80 lbs 2021-06-10 16:33:01
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
40.6
Avg. Improvement
0.37
Highest Weight (Modern Era)
80 lbs 2021-06-10 16:33:01
Latest Weight
65 lbs 2026-01-13
Lowest Weight
10 lbs 2024-09-24
Days
75
Sets
268
Gap
45
Highest Volume (Modern Era)
1200 2021-08-09 16:32:20
Reps avg. improvement
0.08

Workout History

T1-134 sets
35 lb
12
45 lb
10
55 lb
10
65 lb
8
PR: 80 (1679 days ago) [81%]
M12-294 sets
32.5 lb
12
42.5 lb
12
52.5 lb
12
62.5 lb
6
PR: 80 (1679 days ago) [78%]
R12-44 sets
30 lb
12
40 lb
12
50 lb
12
60 lb
9
PR: 80 (1679 days ago) [75%]
W11-194 sets
25 lb
12
35 lb
12
45 lb
12
55 lb
8
PR: 80 (1679 days ago) [69%]
R11-134 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
12
PR: 80 (1679 days ago) [63%]
F11-73 sets
20 lb
12
30 lb
12
40 lb
12
PR: 80 (1679 days ago) [50%]