dumbbell one arm reverse spider 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. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
  2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.