dumbbell pullover

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Brust pectorals dumbbell latissimus dorsi triceps

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Lie flat on a bench with your head at one end and your feet on the floor.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest.
  3. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.