Upright Barbell Row

Progression Highlights

Starting Suggestions

Primer Sets25.5 lbs

Ease back in after 28 days away.

  • • Last session opened with 3 sets.
  • • 32% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 10 reps.
  • • 38% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 40% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -4.5%
Days Since Last Session28
% of Modern Era PR62.5%
Days Since PR1106

Recent Workouts

LastDec 17, 2025(28d ago)
30→50 lbs
3 sets · 32 reps · 1,260 vol
-1Oct 31, 2023(806d ago)
40→50 lbs
3 sets · 32 reps · 1,480 vol
-2Sep 12, 2023(855d ago)
40→70 lbs
4 sets · 48 reps · 2,640 vol
-3Jul 18, 2023(911d ago)
20→50 lbs
4 sets · 40 reps · 1,400 vol
-4Apr 29, 2023(991d ago)
30→40 lbs
3 sets · 36 reps · 1,320 vol

PR Progression (Modern Era)

80 lbMar 8, 2023(1043d ago)
3 sets30 reps2,400 vol
80 lbFeb 15, 2023(1064d ago)
2 sets20 reps1,600 vol
80 lbJan 3, 2023(1107d ago)
1 set10 reps800 vol
60 lbNov 17, 2022(1154d ago)
2 sets20 reps1,200 vol
40 lbJan 9, 2022(1466d ago)
1 set10 reps400 vol
20 lbDec 27, 2021(1479d ago)
3 sets30 reps600 vol

Rep Range Records

1RM107 lbs · 10 repsJan 3, 2023 (1107d ago)(from 80 lbs)
3RM—
5RM—
8RM—
10RM80 lbs · 10 repsJan 3, 2023 (1107d ago)
12RM70 lbs · 12 repsSep 12, 2023 (855d ago)

Frequently Paired

  1. 1.
    Standing Barbell Shoulder Press (OHP)
    54% of sessions
  2. 2.
    EZ-Bar Curl
    29% of sessions
  3. 3.
    Plank Climber
    7% of sessions
  4. 4.
    Barbell Front Raise
    7% of sessions
  5. 5.
    Seated Barbell Military Press
    7% of sessions
  6. 6.
    Dumbbell Side Lateral Raise
    29% of sessions
  7. 7.
    Reverse Crunch
    7% of sessions
  8. 8.
    Front Cable Raise
    7% of sessions
  9. 9.
    Front Dumbbell Raise
    14% of sessions
  10. 10.
    Standing Overhead Barbell Triceps Extension
    7% of sessions
Action: Try 55 lbs, aim for 6+ reps
(30 days)50 lbsW12-172025-12-17
(60 days)50 lbsW12-172025-12-17
(90 days)50 lbsW12-172025-12-17
(180 days)50 lbsW12-172025-12-17
(365 days)50 lbsW12-172025-12-17
(Modern Era)80 lbs 2023-01-03 14:42:30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Barbell
Avg. Weight Lifted
58.3
Avg. Improvement
0.95
Highest Weight (Modern Era)
80 lbs 2023-01-03 14:42:30
Latest Weight
50 lbs 2025-12-17
Lowest Weight
20 lbs 2021-12-27 11:33:22
Days
28
Sets
95
Gap
60
Highest Volume (Modern Era)
840 2023-09-12 19:32:36
Reps avg. improvement
0.25

Workout History

W12-173 sets
30 lb
12
40 lb
10
50 lb
10
PR: 80 (1107 days ago) [63%]
Low weight because I have a sensitive spot in upper back
T10-31-233 sets
40 lb
12
50 lb
10
50 lb
10
PR: 80 (1107 days ago) [63%]
T9-12-234 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
12
PR: 80 (1107 days ago) [88%]
T7-18-234 sets
20 lb
10
30 lb
10
40 lb
10
50 lb
10
PR: 80 (1107 days ago) [63%]
S4-29-233 sets
30 lb
12
40 lb
12
40 lb
12
PR: 80 (1107 days ago) [50%]
S4-1-233 sets
60 lb
10
70 lb
10
80 lb
10
PR: 80 (1107 days ago) [100%]