Standing Dumbbell Upright Row

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 816 days away.

  • • Last session opened with 4 sets.
  • • 57% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 6 reps.
  • • 67% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 40.8%
Days Since Last Session816
% of Modern Era PR100.0%
Days Since PR816

Recent Workouts

LastSep 6, 2023(816d ago)
20→30 lbs
4 sets · 36 reps · 845 vol
-1Nov 16, 2018(2571d ago)
20→20 lbs
3 sets · 30 reps · 600 vol

PR Progression (Modern Era)

30 lbSep 6, 2023(816d ago)
1 set6 reps180 vol

Rep Range Records

1RM36 lbs · 6 repsSep 6, 2023 (816d ago)(from 30 lbs)
3RM—
5RM30 lbs · 6 repsSep 6, 2023 (816d ago)
8RM25 lbs · 8 repsSep 6, 2023 (816d ago)
10RM22.5 lbs · 10 repsSep 6, 2023 (816d ago)
12RM20 lbs · 12 repsSep 6, 2023 (816d ago)

Frequently Paired

  1. 1.
    Sit-Up
    50% of sessions
  2. 2.
    Concentration Curls
    50% of sessions
  3. 3.
    Flat Straight Leg Raise
    50% of sessions
  4. 4.
    EZ-Bar Curl
    50% of sessions
  5. 5.
    Dumbbell Bench Press
    50% of sessions
  6. 6.
    Seated Cable Row
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)30 lbsW9-6-23(816 days ago)2023-09-06
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Dumbbell
Avg. Weight Lifted
21.9
Avg. Improvement
1.43
Highest Weight (Modern Era)
30 lbs 2023-09-06
Latest Weight
30 lbs 2023-09-06
Lowest Weight
20 lbs 2018-11-16
Days
2
Sets
7
Highest Volume (Modern Era)
240 2023-09-06
Reps avg. improvement
0.86

Workout History

W9-6-234 sets
🏆AT20 lb
12 Reps
🏆AT22.5 lb
10 Reps
🏆AT25 lb
8 Reps
🏆AT30 lb
6 Reps
PR: 30 (816 days ago) [100%]
20 lb db in each hand
F11-16-183 sets
🏆AT20 lb
10 Reps
20 lb
10 Reps
⭐PR20 lb
10 Reps
PR: 30 (816 days ago) [67%]