啞鈴划船 Dumbbell Row

划船動作是練背肌的經典動作，能有效刺激闊背肌、菱形肌和中斜方肌。單邊啞鈴划船還能修正左右不平衡的問題，是背肌訓練的必備動作之一。 Rowing movements are classic back exercises that effectively target the latissimus dorsi, rhomboids, and middle trapezius. Single-arm dumbbell rows also help correct left-right imbalances, making it essential for back muscle development.

划船動作是複合式動作，能同時訓練多個肌群的協調性和力量。研究顯示自由重量訓練比機械式訓練更能提升整體力量表現，啞鈴划船就是很好的例子。 Rowing is a compound movement that trains coordination and strength across multiple muscle groups simultaneously. Research shows free-weight training is superior to machine-based training for overall strength gains, with dumbbell rows being a prime example.