suspended row

Animation folgt
Rücken upper back body weight biceps shoulders

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 suspension trainer at an appropriate height.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Hold the handles with an overhand grip, palms facing each other.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the 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.