Standing Cable Lateral Raise

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 231 days away.

  • • Last session opened with 1 set.
  • • 57% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 20 lbs × 15 reps.
  • • 67% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -75.6%
Days Since Last Session231
% of Modern Era PR66.7%
Days Since PR262

Recent Workouts

LastApr 13(231d ago)
20→20 lbs
1 set · 15 reps · 300 vol
-1Mar 24(251d ago)
20→30 lbs
4 sets · 60 reps · 1,575 vol
-2Mar 13(262d ago)
20→30 lbs
4 sets · 48 reps · 1,230 vol

PR Progression (Modern Era)

30 lbMar 24(251d ago)
2 sets30 reps900 vol
30 lbMar 13(262d ago)
1 set12 reps360 vol

Rep Range Records

1RM45 lbs · 15 repsMar 24 (251d ago)(from 30 lbs)
3RM—
5RM—
8RM—
10RM—
12RM30 lbs · 12 repsMar 13 (262d ago)

Frequently Paired

  1. 1.
    Angled Overhead Press Plate Machine
    33% of sessions
  2. 2.
    Smith Machine Upright Row
    33% of sessions
  3. 3.
    Isolateral Lateral Shoulder Raise
    33% of sessions
  4. 4.
    Pendulum Squat
    33% of sessions
  5. 5.
    Cable Hip Adduction
    33% of sessions
  6. 6.
    Cable Hip Abduction
    33% of sessions
  7. 7.
    Glute Drive Plate Machine
    33% of sessions
  8. 8.
    Isolateral Plate Loaded Shoulder Press
    33% of sessions
  9. 9.
    Machine Lateral Raise
    67% of sessions
  10. 10.
    Standing Calf Raise
    33% of sessions
Action: Try 22.5 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)30 lbsR3-13(262 days ago)2025-03-13
(Modern Era)30 lbsR3-13(262 days ago)2025-03-13
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
25.2
Avg. Improvement
1.11
Highest Weight (Modern Era)
30 lbs 2025-03-13
Latest Weight
20 lbs 2025-04-13
Lowest Weight
20 lbs 2025-03-13
Days
3
Sets
9
Gap
10
Highest Volume (Modern Era)
450 2025-03-24
Reps avg. improvement
0.33

Workout History

U4-131 sets
20 lb
15 Reps
PR: 30 (262 days ago) [67%]
M3-244 sets
20 lb
15 Reps
25 lb
15 Reps
🏆AT30 lb
15 Reps
30 lb
15 Reps
PR: 30 (262 days ago) [100%]
R3-134 sets
🏆AT20 lb
12 Reps
🏆AT25 lb
12 Reps
🏆AT27.5 lb
12 Reps
🏆AT30 lb
12 Reps
PR: 30 (262 days ago) [100%]