london bridge

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Rücken upper back rope shoulders 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. Attach the rope to a high anchor point.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing down.
  4. Lean forward slightly, keeping your back straight and core engaged.
  5. Pull the rope towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.