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Dumbbell Incline Y Raise strength standards

What is a good Dumbbell Incline Y Raise?

For a 180 lb male, an Intermediate Dumbbell Incline Y Raise is about 52 lb (0.29x bodyweight). Advanced starts around 90 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Incline Y Raise Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Dumbbell Incline Y Raise standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Incline Y Raise Standards by Age

How the Dumbbell Incline Y Raise standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Dumbbell Incline Y Raise standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Incline Y Raise Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 52 lbs (0.29x bodyweight) on the Dumbbell Incline Y Raise is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Incline Y Raise Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Dumbbell Incline Y Raise demonstration
Primary Muscles Shoulders (Deltoids), Trapezius, Upper Back
Equipment Dumbbells, Incline Bench
Difficulty Intermediate
Type Isolation
  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.

Tips

  • 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.

Read the complete Dumbbell Incline Y Raise guide on FitnessVolt →

Where Do These Dumbbell Incline Y Raise Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Incline Y Raise table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Incline Y Raise itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Incline Y Raise depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Incline Y Raise after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Incline Y Raise table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.