biceps narrow pull-ups

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Oberarme biceps body weight forearms shoulders

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
  3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.