chin-ups (narrow parallel grip)

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Rücken upper back body weight 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. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
  2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  3. Continue pulling until your chin is above the bar.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.