Standing Dumbbell Lateral Raise

Progression Highlights

Starting Suggestions

Steady Opener15 lbs

Match your last starting set to groove technique.

  • • Last top set: 22.5 lbs × 8 reps.
  • • 67% of Modern Era PR.
Progression Push17 lbs

Nudge the load forward while staying crisp.

  • • 76% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -5.1%
Days Since Last Session2
% of Modern Era PR100.0%
Days Since PR2

Recent Workouts

LastJan 8(3d ago)
15→22.5 lbs
3 sets · 30 reps · 560 vol
-1Dec 16, 2025(26d ago)
15→20 lbs
3 sets · 34 reps · 590 vol

PR Progression (Modern Era)

22.5 lbJan 8(3d ago)
1 set8 reps180 vol
20 lbDec 16, 2025(26d ago)
1 set10 reps200 vol

Rep Range Records

1RM29 lbs · 8 repsJan 8 (3d ago)(from 22.5 lbs)
3RM—
5RM—
8RM22.5 lbs · 8 repsJan 8 (3d ago)
10RM20 lbs · 10 repsDec 16, 2025 (26d ago)
12RM17.5 lbs · 12 repsDec 16, 2025 (26d ago)

Frequently Paired

  1. 1.
    Rear Delt Cable Fly
    50% of sessions
  2. 2.
    Triple Angle Rear Delt Fly
    50% of sessions
  3. 3.
    Smith Machine Overhead Shoulder Press
    100% of sessions
  4. 4.
    Single Arm Cable Tricep Pushdown
    50% of sessions
  5. 5.
    Stomach Vacuums
    50% of sessions
  6. 6.
    Smith Machine Incline Bench Press
    50% of sessions
  7. 7.
    Hollow Hold
    50% of sessions
  8. 8.
    Cable Tricep Kickback
    50% of sessions
  9. 9.
    Front Cable Raise
    50% of sessions
  10. 10.
    Russian Twist
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)22.5 lbsR1-82026-01-08
(60 days)22.5 lbsR1-82026-01-08
(90 days)22.5 lbsR1-82026-01-08
(180 days)22.5 lbsR1-82026-01-08
(365 days)22.5 lbsR1-82026-01-08
(Modern Era)22.5 lbsR1-82026-01-08
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
18
Avg. Improvement
1.25
Highest Weight (Modern Era)
22.5 lbs 2026-01-08
Latest Weight
22.5 lbs 2026-01-08
Lowest Weight
15 lbs 2025-12-16
Days
2
Sets
6
Highest Volume (Modern Era)
210 2025-12-16
Reps avg. improvement
0.67

Workout History

R1-83 sets
15 lb
12
20 lb
10
🏆AT22.5 lb
8
PR: 22.5 (3 days ago) [100%]
T12-163 sets
🏆AT15 lb
12
🏆AT17.5 lb
12
🏆AT20 lb
10
PR: 22.5 (3 days ago) [89%]