Dumbbell Incline Y Raise

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Trapezius
Secondary Muscles	Infraspinatus
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius

Secondary Muscles

Infraspinatus

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Dumbbell Incline Y Raise Average Weight [1RM]

Level
Beg.	3 kg (6 lb)	2 kg (5 lb)
Nov.	10 kg (23 lb)	6 kg (13 lb)
Int.	23 kg (50 lb)	12 kg (26 lb)
Adv.	40 kg (88 lb)	20 kg (44 lb)
Pro	61 kg (134 lb)	29 kg (64 lb)

Level

Beg.

3 kg
(6 lb)

2 kg
(5 lb)

Nov.

10 kg
(23 lb)

6 kg
(13 lb)

Int.

23 kg
(50 lb)

12 kg
(26 lb)

Adv.

40 kg
(88 lb)

20 kg
(44 lb)

Pro

61 kg
(134 lb)

29 kg
(64 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Incline Y Raise Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	22	38	57
110	4	11	23	40	59
120	4	12	24	41	61
130	5	13	25	42	62
140	5	13	26	43	64
150	6	14	27	45	65
160	6	15	28	46	66
170	6	15	29	47	68
180	7	16	29	47	69
190	7	16	30	48	70
200	7	17	31	49	71
210	8	17	32	50	72
220	8	18	32	51	73
230	8	18	33	52	74
240	9	19	33	52	74
250	9	19	34	53	75
260	9	19	34	54	76

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	11	23	37	55
20	5	13	26	43	63
25	5	13	26	44	64
30	5	13	26	44	64
35	5	13	26	44	64
40	5	13	26	44	64
45	5	13	25	42	61
50	5	12	24	39	57
55	4	11	22	36	53
60	4	10	20	33	48
65	3	9	18	30	44
70	3	8	16	27	39
75	3	7	14	24	35
80	2	7	13	21	31
85	2	6	12	19	28
90	2	5	10	17	25

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Dumbbell Incline Y Raise

Muscles Activated

Dumbbell Incline Y Raise Average Weight [1RM]

Dumbbell Incline Y Raise Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	22	38	57
110	4	11	23	40	59
120	4	12	24	41	61
130	5	13	25	42	62
140	5	13	26	43	64
150	6	14	27	45	65
160	6	15	28	46	66
170	6	15	29	47	68
180	7	16	29	47	69
190	7	16	30	48	70
200	7	17	31	49	71
210	8	17	32	50	72
220	8	18	32	51	73
230	8	18	33	52	74
240	9	19	33	52	74
250	9	19	34	53	75
260	9	19	34	54	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	11	23	37	55
20	5	13	26	43	63
25	5	13	26	44	64
30	5	13	26	44	64
35	5	13	26	44	64
40	5	13	26	44	64
45	5	13	25	42	61
50	5	12	24	39	57
55	4	11	22	36	53
60	4	10	20	33	48
65	3	9	18	30	44
70	3	8	16	27	39
75	3	7	14	24	35
80	2	7	13	21	31
85	2	6	12	19	28
90	2	5	10	17	25

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	22	38	57
110	4	11	23	40	59
120	4	12	24	41	61
130	5	13	25	42	62
140	5	13	26	43	64
150	6	14	27	45	65
160	6	15	28	46	66
170	6	15	29	47	68
180	7	16	29	47	69
190	7	16	30	48	70
200	7	17	31	49	71
210	8	17	32	50	72
220	8	18	32	51	73
230	8	18	33	52	74
240	9	19	33	52	74
250	9	19	34	53	75
260	9	19	34	54	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	11	23	37	55
20	5	13	26	43	63
25	5	13	26	44	64
30	5	13	26	44	64
35	5	13	26	44	64
40	5	13	26	44	64
45	5	13	25	42	61
50	5	12	24	39	57
55	4	11	22	36	53
60	4	10	20	33	48
65	3	9	18	30	44
70	3	8	16	27	39
75	3	7	14	24	35
80	2	7	13	21	31
85	2	6	12	19	28
90	2	5	10	17	25

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	22	38	57
110	4	11	23	40	59
120	4	12	24	41	61
130	5	13	25	42	62
140	5	13	26	43	64
150	6	14	27	45	65
160	6	15	28	46	66
170	6	15	29	47	68
180	7	16	29	47	69
190	7	16	30	48	70
200	7	17	31	49	71
210	8	17	32	50	72
220	8	18	32	51	73
230	8	18	33	52	74
240	9	19	33	52	74
250	9	19	34	53	75
260	9	19	34	54	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	11	23	37	55
20	5	13	26	43	63
25	5	13	26	44	64
30	5	13	26	44	64
35	5	13	26	44	64
40	5	13	26	44	64
45	5	13	25	42	61
50	5	12	24	39	57
55	4	11	22	36	53
60	4	10	20	33	48
65	3	9	18	30	44
70	3	8	16	27	39
75	3	7	14	24	35
80	2	7	13	21	31
85	2	6	12	19	28
90	2	5	10	17	25