Rear Delt Cable Fly

Progression Highlights

Starting Suggestions

Primer Sets6.5 lbs

Ease back in after 25 days away.

  • • Last session opened with 3 sets.
  • • 52% of Modern Era PR.
Steady Opener7.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 12.5 lbs × 7 reps.
  • • 60% of Modern Era PR.
Progression Push9.5 lbs

Nudge the load forward while staying crisp.

  • • 76% of Modern Era PR.
Trend & Recovery
Momentum
Days Since Last Session25
% of Modern Era PR100.0%
Days Since PR25

Recent Workouts

LastDec 16, 2025(26d ago)
7.5→12.5 lbs
3 sets · 31 reps · 298 vol

PR Progression (Modern Era)

12.5 lbDec 16, 2025(26d ago)
1 set7 reps87.5 vol

Rep Range Records

1RM15 lbs · 7 repsDec 16, 2025 (26d ago)(from 12.5 lbs)
3RM—
5RM—
8RM—
10RM—
12RM10 lbs · 12 repsDec 16, 2025 (26d ago)

Frequently Paired

  1. 1.
    Triple Angle Rear Delt Fly
    100% of sessions
  2. 2.
    Standing Dumbbell Lateral Raise
    100% of sessions
  3. 3.
    Single Arm Cable Tricep Pushdown
    100% of sessions
  4. 4.
    Smith Machine Overhead Shoulder Press
    100% of sessions
  5. 5.
    Cable Tricep Kickback
    100% of sessions
  6. 6.
    Front Cable Raise
    100% of sessions
  7. 7.
    Russian Twist
    100% of sessions
  8. 8.
    Flat Straight Leg Raise
    100% of sessions
  9. 9.
    Front Dumbbell Raise
    100% of sessions
  10. 10.
    Triceps Pushdown
    100% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)12.5 lbsT12-162025-12-16
(60 days)12.5 lbsT12-162025-12-16
(90 days)12.5 lbsT12-162025-12-16
(180 days)12.5 lbsT12-162025-12-16
(365 days)12.5 lbsT12-162025-12-16
(Modern Era)12.5 lbsT12-162025-12-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
9.6
Avg. Improvement
1.67
Highest Weight (Modern Era)
12.5 lbs 2025-12-16
Latest Weight
12.5 lbs 2025-12-16
Lowest Weight
7.5 lbs 2025-12-16
Days
1
Sets
3
Highest Volume (Modern Era)
120 2025-12-16
Reps avg. improvement
1.67

Workout History

T12-163 sets
🏆AT7.5 lb
12
🏆AT10 lb
12
🏆AT12.5 lb
7
PR: 12.5 (26 days ago) [100%]
Single arm at a time