啞鈴彎舉 Dumbbell Curl
手臂 Arms 新手適合 Beginner OK
研究排名 Research Rankings
手臂 Arms
#1
增肌 Hypertrophy
在80% 1RM下二頭肌EMG振幅顯著高於Bayesian纜繩彎舉，且旋後握法能最大化二頭激活。 Produced significantly higher biceps EMG than the Bayesian cable curl at 80% 1RM, and supinated grip maximizes biceps activation.
借力風險 Compensation Risk
低 Low
旋前/中立握或前伸肩會增加三角肌前束借力 Pronated/neutral grip or shoulder flexion increases anterior deltoid compensation
新手建議 Beginner Tips
使用旋後握，控制離心並避免用肩帶動 Use a supinated grip, control the eccentric, avoid swinging from the shoulder