cambered bar lying row

Animation folgt
Rücken upper back barbell biceps forearms

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
  2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.