dumbbell seated one arm bicep curl on exercise ball with leg raised

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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. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. Place your other hand on your hip for stability.
  4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
  5. Pause for a moment at the top of the movement, squeezing your bicep.
  6. Slowly lower the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Switch arms and repeat the exercise.