Skip to content

Dumbbell Incline Y Raise Strength Standards

Quick Answer Dumbbell Incline Y Raise

A 180 lb male with an Intermediate-level Dumbbell Incline Y Raise of 52 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 90 lbs (0.5x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Dumbbell Incline Y Raise demonstration
Competition-Verified

How strong is your Dumbbell Incline Y Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Trapezius, Upper Back
Equipment Dumbbells, Incline Bench
Data Points 71 rows
Difficulty Intermediate
Type Isolation

How Strong Is Your Dumbbell Incline Y Raise?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Dumbbell Incline Y Raise?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 1 10 30 60 97
120 2 13 34 65 104
130 3 15 37 69 110
140 4 17 40 74 115
150 5 19 43 78 120
160 6 21 46 82 126
170 7 23 49 86 130
180 8 25 52 90 135
190 9 27 55 94 140
200 10 29 58 97 144
210 12 31 61 101 148
220 13 33 63 104 152
230 14 34 66 107 156
240 15 36 68 110 160
250 16 38 71 113 164
260 17 40 73 116 167
270 18 41 75 119 171
280 20 43 78 122 174
290 21 45 80 125 178
300 22 46 82 128 181
310 23 48 84 130 184

How Does Age Affect Dumbbell Incline Y Raise Strength?

How Dumbbell Incline Y Raise standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 6 19 42 75 114
20 6 22 49 86 131
25 6 23 50 88 134
30 6 23 50 88 134
35 6 23 50 88 134
40 6 23 50 88 134
45 6 21 47 83 127
50 6 20 44 78 119
55 5 19 41 72 110
60 5 17 37 66 101
65 4 15 34 60 91
70 4 14 30 53 82
75 4 12 27 48 73
80 3 11 24 43 65
85 3 10 22 38 58
90 3 9 20 35 53

What Do Dumbbell Incline Y Raise Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Dumbbell Incline Y Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Dumbbell Incline Y Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Dumbbell Incline Y Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Dumbbell Incline Y Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Dumbbell Incline Y Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Dumbbell Incline Y Raise

Tier-specific training recommendations to move your Dumbbell Incline Y Raise to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Incline Y Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Dumbbell Incline Y Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Dumbbell Incline Y Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Dumbbell Incline Y Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Dumbbell Incline Y Raise

  1. Set an incline bench to a 30-45 degree angle.
  2. Lie face down on the bench with your chest and stomach supported, feet firmly on the ground.
  3. Hold a dumbbell in each hand with your arms hanging down naturally.
  4. Engage your core and lift the dumbbells upward and outward in a 'Y' shape until your arms are parallel to the floor.
  5. Hold the top position briefly while squeezing your shoulder blades together.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Read the complete Dumbbell Incline Y Raise guide on FitnessVolt →

Tips for Dumbbell Incline Y Raise

  • Keep your movements slow and controlled to maximize muscle engagement.
  • Avoid using heavy weights to prevent compromising your form.
  • Ensure your chest remains in contact with the bench throughout the exercise.
  • Focus on squeezing your shoulder blades together at the top of the movement.

Where Do These Dumbbell Incline Y Raise Standards Come From?

These Dumbbell Incline Y Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Dumbbell Incline Y Raise Good for Your Weight?

Strength standards help you objectively measure your Dumbbell Incline Y Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Dumbbell Incline Y Raise 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Dumbbell Incline Y Raise depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Dumbbell Incline Y Raise within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE