dumbbell deadlift

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Oberschenkel glutes dumbbell hamstrings lower back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Stand with your feet shoulder-width apart, toes pointing forward.
  2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
  3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
  4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.