Rear Delt Fly

Progression Highlights

Starting Suggestions

Primer Sets8.5 lbs

Ease back in after 402 days away.

  • • Last session opened with 4 sets.
  • • 49% of Modern Era PR.
Steady Opener10 lbs

Match your last starting set to groove technique.

  • • Last top set: 17.5 lbs × 12 reps.
  • • 57% of Modern Era PR.
Progression Push12 lbs

Nudge the load forward while staying crisp.

  • • 69% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -59.8%
Days Since Last Session402
% of Modern Era PR100.0%
Days Since PR402

Recent Workouts

LastDec 9, 2024(402d ago)
10→17.5 lbs
4 sets · 48 reps · 720 vol
-1Oct 3, 2024(469d ago)
10→15 lbs
4 sets · 48 reps · 660 vol
-2Apr 2, 2021(1748d ago)
10→10 lbs
3 sets · 30 reps · 300 vol
-3Oct 15, 2018(2648d ago)
15→20 lbs
3 sets · 60 reps · 1,100 vol
-4Feb 4, 2016(3632d ago)
40→54 lbs
4 sets · 38 reps · 1,792 vol

PR Progression (Modern Era)

17.5 lbDec 9, 2024(402d ago)
2 sets24 reps420 vol
15 lbOct 3, 2024(469d ago)
3 sets36 reps540 vol
10 lbApr 2, 2021(1748d ago)
3 sets30 reps300 vol

Rep Range Records

1RM25 lbs · 12 repsDec 9, 2024 (402d ago)(from 17.5 lbs)
3RM—
5RM—
8RM—
10RM10 lbs · 10 repsApr 2, 2021 (1748d ago)
12RM17.5 lbs · 12 repsDec 9, 2024 (402d ago)

Frequently Paired

  1. 1.
    Seated Bent-Over Rear Delt Raise
    38% of sessions
  2. 2.
    Standing Low-Pulley Deltoid Raise
    38% of sessions
  3. 3.
    Incline Dumbbell Hammer Curl
    13% of sessions
  4. 4.
    Lying Triceps Press
    13% of sessions
  5. 5.
    Front Plate Raise
    13% of sessions
  6. 6.
    Barbell Shrug
    13% of sessions
  7. 7.
    Dumbbell Shrug
    38% of sessions
  8. 8.
    Standing Dumbbell Shoulder Press
    50% of sessions
  9. 9.
    Front Dumbbell Raise
    38% of sessions
  10. 10.
    Front Cable Raise
    13% of sessions
Action: Try 20 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)17.5 lbsM12-9-242024-12-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Secondary
Back
Equipment
Dumbbell
Avg. Weight Lifted
25.9
Avg. Improvement
1.63
Highest Weight (Modern Era)
17.5 lbs 2024-12-09
Latest Weight
17.5 lbs 2024-12-09
Lowest Weight
10 lbs 2021-04-02 15:56:01
Days
8
Sets
27
Gap
36.5
Highest Volume (Modern Era)
210 2024-12-09
Reps avg. improvement
0.44

Workout History

M12-9-244 sets
10 lb
12
15 lb
12
⭐ME17.5 lb
12
17.5 lb
12
PR: 17.5 (402 days ago) [100%]
R10-3-244 sets
⭐ME10 lb
12
⭐ME15 lb
12
15 lb
12
15 lb
12
PR: 17.5 (402 days ago) [86%]
F4-2-213 sets
⭐ME10 lb
10
10 lb
10
10 lb
10
PR: 17.5 (402 days ago) [57%]
M10-15-183 sets
15 lb
20
20 lb
20
20 lb
20
PR: 17.5 (402 days ago) [114%]
Dumbbell
R2-4-164 sets
40 lb
10
48 lb
10
54 lb
8
48 lb
10
PR: 17.5 (402 days ago) [309%]
Cable

2nd set difficult
3rd set difficult
R1-28-163 sets
40 lb
10
🏆AT54 lb
10
40 lb
10
PR: 17.5 (402 days ago) [309%]
3rd set not really able to finish last quarter of rep movement
4th set hard to do form, fatigued from other exercises