dumbbell one arm pullover on exercise ball

Animation folgt
Brust pectorals dumbbell triceps latissimus dorsi rhomboids

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 with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell with one hand and extend your arm straight up above your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arm straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.