ez barbell reverse grip curl

Animation folgt
Oberarme biceps ez barbell forearms

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 up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
  3. Curl the barbell upwards by contracting your biceps, while exhaling.
  4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Slowly begin to bring the barbell back to the starting position as you inhale.
  7. Repeat for the desired number of repetitions.