dumbbell lying alternate extension

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Oberarme triceps dumbbell 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. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
  3. Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
  4. Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
  5. Repeat with the other arm, alternating sides for the desired number of repetitions.