inverted row

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Rücken upper back body weight biceps 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. Set up a bar at waist height or use a suspension trainer.
  2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
  3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. Repeat for the desired number of repetitions.