weighted one hand pull up

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Rücken lats weighted biceps forearms

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang from the bar with your arm fully extended and your body straight.
  3. Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
  4. Continue pulling until your chin is above the bar.
  5. Lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions.