cable wrist curl

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Unterarme forearms cable biceps brachialis

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 straight bar to a low pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
  4. Rest your forearms on a bench or pad, with your wrists hanging off the edge.
  5. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
  6. Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
  7. Repeat for the desired number of repetitions.