側平舉 Lateral Raise
肩 Shoulders 新手適合 Beginner OK
研究排名 Research Rankings
肩 Shoulders
#1
增肌 Hypertrophy
為側三角肌主要動作，8週介入直接測得肌肉厚度增長，且對中束EMG活化最高。 Primary lateral-deltoid mover with direct 8-week muscle-thickness growth and the highest medial-deltoid EMG activation.
借力風險 Compensation Risk
moderate moderate
聳肩/上斜方借力與擺盪借力 Upper-trap shrug and momentum swinging
新手建議 Beginner Tips
用輕重量控制離心，避免聳肩 Use light weight, control the eccentric and avoid shrugging