dumbbell contralateral forward lunge

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Oberschenkel glutes dumbbell quadriceps hamstrings calves

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 a dumbbell in each hand.
  2. Take a step forward with your right foot, keeping your back straight and core engaged.
  3. Lower your body by bending both knees until your right thigh is parallel to the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg.
  6. Alternate legs for the desired number of repetitions.