dumbbell alternate seated hammer curl

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Oberarme biceps dumbbell forearms

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 a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat the movement with your left arm.
  7. Continue alternating arms for the desired number of repetitions.