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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.

Good target 52 lb Intermediate at 180 lb
Next tier 90 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Dumbbell Incline Y Raise

A solid (Intermediate) Dumbbell Incline Y Raise for a 180 lb male is about 52 lb (0.29x bodyweight). Use the calculator below to convert your own Dumbbell Incline Y Raise into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 90 lb (0.5x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Dumbbell Incline Y Raise demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Isolation

How Strong Is Your Dumbbell Incline Y Raise?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 52 lbs (0.29x bodyweight) on the Dumbbell Incline Y Raise ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Dumbbell Incline Y Raise entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

52 lb Typical 1RM (Intermediate)
0.29x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Dumbbell Incline Y Raise?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Dumbbell Incline Y Raise Good?

A quick read on what counts as a good Dumbbell Incline Y Raise at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Dumbbell Incline Y Raise is about 52 lb (0.29x bodyweight). Advanced lifters hit 90 lb (0.5x), and Elite is 135 lb (0.75x).

Women (140 lb): a good (Intermediate) Dumbbell Incline Y Raise is about 26 lb (0.19x bodyweight). Advanced lifters hit 43 lb (0.31x), and Elite is 64 lb (0.46x).

How Much Should You Be Able to Dumbbell Incline Y Raise?

Men: a 180 lb male should lift about 52 lb at an Intermediate level (a beginner target is around 8 lb).

Women: a 140 lb female should lift about 26 lb at an Intermediate level (a beginner target is around 5 lb).

By bodyweight (men): A 150 lb lifter lifts about 43 lb, and a 220 lb lifter lifts about 63 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 50 lb, while by age 50 the Intermediate standard is about 44 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Dumbbell Incline Y Raise Good for Your Weight?

Use this page to compare your Dumbbell Incline Y Raise against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

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