smith standing back wrist curl

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Unterarme forearms smith machine biceps triceps

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 the smith machine with your feet shoulder-width apart.
  2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Keep your back straight and your elbows close to your body.
  4. Slowly curl your wrists upwards, bringing the barbell towards your body.
  5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.