Incline Dumbbell Y-Raise

Progression Highlights

Starting Suggestions

Primer Sets13 lbs

Ease back in after 31 days away.

  • • Last session opened with 4 sets.
  • • 65% of Modern Era PR.
Steady Opener15 lbs

Match your last starting set to groove technique.

  • • Last top set: 20 lbs × 10 reps.
  • • 75% of Modern Era PR.
Progression Push17 lbs

Nudge the load forward while staying crisp.

  • • 85% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 62.9%
Days Since Last Session31
% of Modern Era PR100.0%
Days Since PR31

Recent Workouts

LastOct 25(32d ago)
15→20 lbs
4 sets · 40 reps · 725 vol
-1Oct 16(41d ago)
12→17.5 lbs
3 sets · 30 reps · 445 vol

PR Progression (Modern Era)

20 lbOct 25(32d ago)
2 sets20 reps400 vol
17.5 lbOct 16(41d ago)
1 set10 reps175 vol

Rep Range Records

1RM27 lbs · 10 repsOct 25 (32d ago)(from 20 lbs)
3RM—
5RM—
8RM—
10RM20 lbs · 10 repsOct 25 (32d ago)
12RM—

Frequently Paired

  1. 1.
    Cable Row Kelso Shrug
    100% of sessions
  2. 2.
    Dragon Flag
    100% of sessions
  3. 3.
    Smith Machine Incline Bench Press
    100% of sessions
  4. 4.
    Standing Cable Fly
    50% of sessions
  5. 5.
    Wide-Grip Pull-Up
    50% of sessions
  6. 6.
    Preacher Curl
    100% of sessions
  7. 7.
    Triceps Pushdown
    100% of sessions
  8. 8.
    Cable Crunch
    50% of sessions
  9. 9.
    Machine Chest Fly (Pec Deck)
    50% of sessions
Action: Try 22.5 lbs, aim for 6+ reps
(30 days)N/A
(60 days)20 lbsS10-25(32 days ago)2025-10-25
(90 days)20 lbsS10-25(32 days ago)2025-10-25
(180 days)20 lbsS10-25(32 days ago)2025-10-25
(365 days)20 lbsS10-25(32 days ago)2025-10-25
(Modern Era)20 lbsS10-25(32 days ago)2025-10-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
16.7
Avg. Improvement
1.14
Highest Weight (Modern Era)
20 lbs 2025-10-25
Latest Weight
20 lbs 2025-10-25
Lowest Weight
12 lbs 2025-10-16
Days
2
Sets
7
Highest Volume (Modern Era)
200 2025-10-25

Workout History

S10-254 sets
15 lb
10 Reps
17.5 lb
10 Reps
🏆AT20 lb
10 Reps
20 lb
10 Reps
PR: 20 (32 days ago)
R10-163 sets
🏆AT12 lb
10 Reps
🏆AT15 lb
10 Reps
🏆AT17.5 lb
10 Reps
PR: 20 (32 days ago)
program: Jeff Nippard min max week 1 day 1