cable standing cross-over high reverse fly

Animation folgt
Schultern delts cable trapezius rhomboids rear deltoids

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Attach a D-handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
  6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.