Standing Dumbbell Shoulder Press

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Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 18 days away.

  • • Last session opened with 4 sets.
  • • 31% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 12 reps.
  • • 36% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 40% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -4.3%
Days Since Last Session18
% of Modern Era PR63.6%
Days Since PR508

Recent Workouts

LastNov 22(18d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-1Sep 22(79d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-2Sep 12(89d ago)
15→25 lbs
4 sets · 48 reps · 1,020 vol
-3Jan 27(317d ago)
20→35 lbs
5 sets · 60 reps · 1,650 vol
-4Jan 25(319d ago)
25→30 lbs
4 sets · 48 reps · 1,380 vol

PR Progression (Modern Era)

55 lbJul 20, 2024(508d ago)
1 set7 reps385 vol
50 lbJul 11, 2024(517d ago)
1 set6 reps300 vol
45 lbApr 13, 2024(606d ago)
1 set8 reps360 vol
40 lbMar 15, 2024(635d ago)
1 set8 reps320 vol
35 lbJul 9, 2022(1250d ago)
1 set10 reps350 vol
27.5 lbJul 12, 2021(1612d ago)
1 set10 reps275 vol

Rep Range Records

1RM68 lbs · 7 repsJul 20, 2024 (508d ago)(from 55 lbs)
3RM—
5RM50 lbs · 6 repsJul 11, 2024 (517d ago)
8RM50 lbs · 9 repsJul 20, 2024 (508d ago)
10RM50 lbs · 10 repsAug 30, 2024 (467d ago)
12RM45 lbs · 12 repsJul 11, 2024 (517d ago)

Frequently Paired

  1. 1.
    Dumbbell Side Lateral Raise
    41% of sessions
  2. 2.
    Front Dumbbell Raise
    28% of sessions
  3. 3.
    Dumbbell Bicep Curl
    28% of sessions
  4. 4.
    Dumbbell Shrug
    12% of sessions
  5. 5.
    Exercise Ball Crunch
    48% of sessions
  6. 6.
    Reverse Flyes
    20% of sessions
  7. 7.
    Lat Pulldown
    10% of sessions
  8. 8.
    Rotary Torso Machine
    10% of sessions
  9. 9.
    Dumbbell Bench Press
    10% of sessions
  10. 10.
    Front Cable Raise
    6% of sessions
Action: Try 40 lbs for working sets
(30 days)35 lbsS11-222025-11-22
(60 days)35 lbsS11-222025-11-22
(90 days)35 lbsM9-222025-09-22
(180 days)35 lbsM9-222025-09-22
(365 days)35 lbsM1-272025-01-27
(Modern Era)55 lbsS7-20-242024-07-20
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
37.8
Avg. Improvement
0.23
Highest Weight (Modern Era)
55 lbs 2024-07-20
Latest Weight
35 lbs 2025-11-22
Lowest Weight
5 lbs 2020-06-14
Days
90
Sets
288
Gap
35
Highest Volume (Modern Era)
540 2024-07-11
Reps avg. improvement
0.1

Workout History

S11-224 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 55 (508 days ago) [64%]
M9-224 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 55 (508 days ago) [64%]
F9-124 sets
15 lb
12
20 lb
12
25 lb
12
25 lb
12
PR: 55 (508 days ago) [45%]
M1-275 sets
20 lb
12
25 lb
12
27.5 lb
12
30 lb
12
35 lb
12
PR: 55 (508 days ago) [64%]
S1-254 sets
25 lb
12
30 lb
12
30 lb
12
30 lb
12
PR: 55 (508 days ago) [55%]
T10-22-244 sets
30 lb
12
35 lb
12
40 lb
10
45 lb
6
PR: 55 (508 days ago) [82%]