dumbbell lunge with bicep curl

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Oberarme biceps dumbbell quadriceps hamstrings

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, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
  3. As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
  4. Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
  5. Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
  6. Continue alternating sides for the desired number of repetitions.