Reverse Flyes

Progression Highlights

Starting Suggestions

Steady Opener120 lbs

Match your last starting set to groove technique.

  • • Last top set: 150 lbs × 8 reps.
  • • 77% of Modern Era PR.
Progression Push126 lbs

Nudge the load forward while staying crisp.

  • • 81% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 20.3%
Days Since Last Session1
% of Modern Era PR96.8%
Days Since PR164

Recent Workouts

LastJan 13(1d ago)
120→150 lbs
4 sets · 40 reps · 5,340 vol
-1Jan 4(10d ago)
110→140 lbs
4 sets · 45 reps · 5,580 vol
-2Dec 28, 2025(17d ago)
90→130 lbs
4 sets · 48 reps · 5,400 vol
-3Dec 9, 2025(36d ago)
90→120 lbs
4 sets · 45 reps · 4,680 vol
-4Nov 26, 2025(49d ago)
70→110 lbs
4 sets · 48 reps · 4,440 vol

PR Progression (Modern Era)

155 lbAug 3, 2025(164d ago)
1 set12 reps1,860 vol
150 lbJul 17, 2025(181d ago)
1 set12 reps1,800 vol
150 lbJan 29, 2025(350d ago)
1 set10 reps1,500 vol
145 lbJan 25, 2024(720d ago)
1 set6 reps870 vol
130 lbJan 16, 2024(729d ago)
2 sets14 reps1,820 vol
120 lbSep 5, 2023(862d ago)
1 set8 reps960 vol

Rep Range Records

1RM433 lbs · 100 repsFeb 5, 2022 (1439d ago)(from 100 lbs)
3RM100 lbs · 4 repsDec 20, 2023 (756d ago)
5RM145 lbs · 6 repsJan 25, 2024 (720d ago)
8RM150 lbs · 9 repsFeb 21, 2025 (327d ago)
10RM150 lbs · 10 repsJan 29, 2025 (350d ago)
12RM155 lbs · 12 repsAug 3, 2025 (164d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    53% of sessions
  2. 2.
    Wide-Grip Lat Pulldown
    18% of sessions
  3. 3.
    Exercise Ball Crunch
    36% of sessions
  4. 4.
    Barbell Bench Press
    17% of sessions
  5. 5.
    Seated Cable Row
    14% of sessions
  6. 6.
    Lat Pulldown
    12% of sessions
  7. 7.
    Dumbbell Side Lateral Raise
    14% of sessions
  8. 8.
    Wide Grip Cable Row
    10% of sessions
  9. 9.
    Barbell Deadlift
    11% of sessions
  10. 10.
    Machine Seated Row
    8% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)150 lbsT1-132026-01-13
(60 days)150 lbsT1-132026-01-13
(90 days)150 lbsT1-132026-01-13
(180 days)155 lbsU8-32025-08-03
(365 days)155 lbsU8-32025-08-03
(Modern Era)155 lbsU8-32025-08-03
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
117.6
Avg. Improvement
0.28
Highest Weight (Modern Era)
155 lbs 2025-08-03
Latest Weight
150 lbs 2026-01-13
Lowest Weight
40 lbs 2022-04-28 12:05:06
Days
193
Sets
616
Gap
62.5
Highest Volume (Modern Era)
10000 2022-02-05 11:40:43
Reps avg. improvement
0.16

Workout History

T1-134 sets
120 lb
12
130 lb
10
140 lb
10
150 lb
8
PR: 155 (164 days ago) [97%]
U1-44 sets
110 lb
12
120 lb
12
130 lb
12
140 lb
9
PR: 155 (164 days ago) [90%]
U12-284 sets
90 lb
12
110 lb
12
120 lb
12
130 lb
12
PR: 155 (164 days ago) [84%]
T12-94 sets
90 lb
12
100 lb
12
110 lb
12
120 lb
9
PR: 155 (164 days ago) [77%]
W11-264 sets
70 lb
12
90 lb
12
100 lb
12
110 lb
12
PR: 155 (164 days ago) [71%]
U10-122 sets
60 lb
20
70 lb
20
PR: 155 (164 days ago) [45%]