bodyweight squatting row

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Rücken upper back body weight 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. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
  2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
  3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.