dumbbell step up single leg balance with bicep curl

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Oberarme biceps dumbbell quadriceps glutes 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 in front of a step or platform with a dumbbell in each hand, palms facing your body.
  2. Place your right foot on the step, ensuring your entire foot is in contact with the surface.
  3. Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.
  4. At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
  5. Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
  6. Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
  7. Continue alternating sides for the desired number of repetitions.