dumbbell one arm french press on exercise ball

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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. 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 elbow bent at a 90-degree angle.
  3. Extend your arm straight up towards the ceiling, keeping your elbow stationary.
  4. Slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.