Seated Bent-Over Rear Delt Raise

Progression Highlights

Starting Suggestions

Primer Sets15 lbs

Ease back in after 995 days away.

  • • Last session opened with 4 sets.
  • • 60% of Modern Era PR.
Steady Opener17.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 20 lbs × 10 reps.
  • • 70% of Modern Era PR.
Progression Push19.5 lbs

Nudge the load forward while staying crisp.

  • • 78% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -15.8%
Days Since Last Session995
% of Modern Era PR80.0%
Days Since PR995

Recent Workouts

LastMar 11, 2023(995d ago)
17.5→25 lbs
4 sets · 40 reps · 800 vol
-1Feb 22, 2018(2838d ago)
20→30 lbs
3 sets · 30 reps · 750 vol
-2Jan 7, 2018(2884d ago)
20→20 lbs
3 sets · 30 reps · 600 vol
-3Feb 5, 2016(3586d ago)
25→30 lbs
4 sets · 40 reps · 1,100 vol
-4Jan 29, 2016(3593d ago)
15→30 lbs
4 sets · 40 reps · 950 vol

PR Progression (Modern Era)

25 lbMar 11, 2023(995d ago)
1 set10 reps250 vol

Rep Range Records

1RM33 lbs · 10 repsMar 11, 2023 (995d ago)(from 25 lbs)
3RM—
5RM—
8RM—
10RM25 lbs · 10 repsMar 11, 2023 (995d ago)
12RM—

Frequently Paired

  1. 1.
    Standing Low-Pulley Deltoid Raise
    67% of sessions
  2. 2.
    Rear Delt Fly
    50% of sessions
  3. 3.
    Trap Bar Shrug
    17% of sessions
  4. 4.
    Lying Triceps Press
    17% of sessions
  5. 5.
    Front Cable Raise
    33% of sessions
  6. 6.
    Seated Dumbbell Shoulder Press
    33% of sessions
  7. 7.
    Plank Twists
    17% of sessions
  8. 8.
    Side Lateral Raise
    17% of sessions
  9. 9.
    Barbell Shrug
    17% of sessions
  10. 10.
    Exercise Ball Knees to Chest
    17% of sessions
Action: Try 27.5 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)25 lbsS3-11-23(995 days ago)2023-03-11
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
21.9
Avg. Improvement
0.95
Highest Weight (Modern Era)
25 lbs 2023-03-11
Latest Weight
20 lbs 2023-03-11
Lowest Weight
10 lbs 2016-01-14
Days
6
Sets
21
Gap
10
Highest Volume (Modern Era)
250 2023-03-11

Workout History

S3-11-234 sets
⭐ME17.5 lb
10 Reps
17.5 lb
10 Reps
⭐ME25 lb
10 Reps
20 lb
10 Reps
PR: 25 (995 days ago) [100%]
R2-22-183 sets
20 lb
10 Reps
25 lb
10 Reps
30 lb
10 Reps
PR: 25 (995 days ago) [120%]
U1-7-183 sets
20 lb
10 Reps
20 lb
10 Reps
20 lb
10 Reps
PR: 25 (995 days ago) [80%]
F2-5-164 sets
25 lb
10 Reps
30 lb
10 Reps
25 lb
10 Reps
30 lb
10 Reps
PR: 25 (995 days ago) [120%]
2nd set poor form
F1-29-164 sets
15 lb
10 Reps
🏆AT25 lb
10 Reps
🏆AT30 lb
10 Reps
25 lb
10 Reps
PR: 25 (995 days ago) [120%]
3rd set too heavily for correct form
R1-14-163 sets
🏆AT15 lb
10 Reps
10 lb
10 Reps
⭐PR15 lb
10 Reps
PR: 25 (995 days ago) [60%]