gironda sternum chin

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Rücken lats body weight biceps rhomboids rear deltoids

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 facing a high bar with your feet shoulder-width apart.
  2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your body straight.
  4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
  5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.