dumbbell decline shrug

Animation folgt
Rücken traps dumbbell shoulders rhomboids

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 decline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
  4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
  5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.