槓鈴划船 Barbell Row
背 Back 新手適合 Beginner OK
研究排名 Research Rankings
背 Back
#3
增肌 Hypertrophy
自由重量運動，根據研究與機械式訓練增肌效果相當；可訓練中背部厚度 Free-weight exercise with equivalent hypertrophy to machines per research; trains mid-back thickness
借力風險 Compensation Risk
高 High
髖關節鉸鏈不佳時下背壓力過大 Excessive lower back stress with poor hip hinge
新手建議 Beginner Tips
先練習髖鉸鏈動作模式 Master hip hinge pattern first