dumbbell lying supination on floor

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Unterarme forearms dumbbell biceps 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 your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
  2. Rotate your palms to face up, keeping your elbows close to your sides.
  3. Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.