dumbbell step-up

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Oberschenkel glutes dumbbell quadriceps hamstrings calves

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 in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
  4. Bring your left foot up onto the bench or step, standing fully upright.
  5. Step back down with your left foot, followed by your right foot, returning to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.