dumbbell lying pullover on exercise ball

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Brust pectorals dumbbell triceps shoulders back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Sit on an exercise ball and roll forward until your upper back is resting on the ball.
  2. Hold a dumbbell with both hands and extend your arms straight up over your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arms straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.