dumbbell decline one arm fly

Animation folgt
Brust pectorals dumbbell 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. Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
  2. Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
  3. Rotate your wrist so that the palm of your hand is facing forward.
  4. As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
  5. Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.