dumbbell seated palms up wrist curl

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Unterarme forearms dumbbell biceps shoulders

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. Pause for a moment, then lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.