dumbbell bicep curl lunge with bowling motion

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Oberarme biceps dumbbell forearms 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. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
  3. As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  4. At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
  5. Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
  6. Repeat the lunge and curl motion, this time rotating your torso to the left.
  7. Continue alternating sides for the desired number of repetitions.