Reverse Flyes

Progression Highlights

Starting Suggestions

Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 110 lbs × 12 reps.
  • • 45% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 47% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -28.8%
Days Since Last Session4
% of Modern Era PR71.0%
Days Since PR119

Recent Workouts

LastNov 26(4d ago)
70→110 lbs
4 sets · 48 reps · 4,440 vol
-1Oct 12(49d ago)
60→70 lbs
2 sets · 40 reps · 2,600 vol
-2Aug 3(119d ago)
125→155 lbs
4 sets · 48 reps · 6,720 vol
-3Jul 17(136d ago)
120→150 lbs
4 sets · 48 reps · 6,480 vol
-4Jul 11(142d ago)
115→145 lbs
4 sets · 48 reps · 6,240 vol

PR Progression (Modern Era)

155 lbAug 3(119d ago)
1 set12 reps1,860 vol
150 lbJul 17(136d ago)
1 set12 reps1,800 vol
150 lbJan 29(305d ago)
1 set10 reps1,500 vol
145 lbJan 25, 2024(675d ago)
1 set6 reps870 vol
130 lbJan 16, 2024(684d ago)
2 sets14 reps1,820 vol
120 lbSep 5, 2023(817d ago)
1 set8 reps960 vol

Rep Range Records

1RM433 lbs · 100 repsFeb 5, 2022 (1394d ago)(from 100 lbs)
3RM100 lbs · 4 repsDec 20, 2023 (711d ago)
5RM145 lbs · 6 repsJan 25, 2024 (675d ago)
8RM150 lbs · 9 repsFeb 21 (282d ago)
10RM150 lbs · 10 repsJan 29 (305d ago)
12RM155 lbs · 12 repsAug 3 (119d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    55% of sessions
  2. 2.
    Wide-Grip Lat Pulldown
    19% of sessions
  3. 3.
    Exercise Ball Crunch
    35% of sessions
  4. 4.
    Barbell Bench Press
    17% of sessions
  5. 5.
    Lat Pulldown
    12% of sessions
  6. 6.
    Seated Cable Row
    13% of sessions
  7. 7.
    Dumbbell Side Lateral Raise
    14% of sessions
  8. 8.
    Barbell Deadlift
    11% of sessions
  9. 9.
    Wide Grip Cable Row
    10% of sessions
  10. 10.
    Standing Dumbbell Shoulder Press
    10% of sessions
Action: Try 120 lbs for working sets
(30 days)110 lbsW11-26(4 days ago)2025-11-26
(60 days)110 lbsW11-26(4 days ago)2025-11-26
(90 days)110 lbsW11-26(4 days ago)2025-11-26
(180 days)155 lbsU8-3(119 days ago)2025-08-03
(365 days)155 lbsU8-3(119 days ago)2025-08-03
(Modern Era)155 lbsU8-3(119 days ago)2025-08-03
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
117.5
Avg. Improvement
0.29
Highest Weight (Modern Era)
155 lbs 2025-08-03
Latest Weight
110 lbs 2025-11-26
Lowest Weight
40 lbs 2022-04-28
Days
189
Sets
600
Gap
102.5
Highest Volume (Modern Era)
10000 2022-02-05
Reps avg. improvement
0.16

Workout History

W11-264 sets
70 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
PR: 155 (119 days ago) [71%]
U10-122 sets
60 lb
20 Reps
70 lb
20 Reps
PR: 155 (119 days ago) [45%]
U8-34 sets
125 lb
12 Reps
135 lb
12 Reps
145 lb
12 Reps
⭐ME155 lb
12 Reps
PR: 155 (119 days ago) [100%]
R7-174 sets
120 lb
12 Reps
130 lb
12 Reps
140 lb
12 Reps
150 lb
12 Reps
PR: 155 (119 days ago) [97%]
F7-114 sets
115 lb
12 Reps
125 lb
12 Reps
135 lb
12 Reps
145 lb
12 Reps
PR: 155 (119 days ago) [94%]
S7-54 sets
110 lb
12 Reps
120 lb
12 Reps
130 lb
12 Reps
140 lb
12 Reps
PR: 155 (119 days ago) [90%]