牧師彎舉 Preacher Curl
研究排名 Research Rankings
手臂 Arms
牧師凳彎舉能固定肩膀角度，讓二頭肌在拉長位置承受更多張力，這對肌肉生長很有幫助。相比一般彎舉，這個動作能更專注刺激二頭肌，減少其他肌群代償。 Preacher curls fix the shoulder angle, allowing the biceps to work under greater tension in the stretched position, which is beneficial for muscle growth. Compared to regular curls, this exercise provides more focused biceps stimulation with less compensation from other muscles.
牧師凳彎舉對二頭肌力量有幫助，但因為固定了肩膀位置，訓練出來的力量比較專一，不如站姿彎舉那麼實用。適合作為輔助動作來加強二頭肌力量。 Preacher curls can help build biceps strength, but the fixed shoulder position makes the strength gains more specific and less functional than standing curls. Best used as an accessory exercise to strengthen the biceps.
借力風險 Compensation Risk
常見借力是用身體前後搖擺或聳肩來帶動重量，如果發現手腕或前臂痠痛，可能是握法不對或重量太重。 Common compensation includes using body momentum or shoulder shrugging to move the weight. Wrist or forearm pain may indicate improper grip or excessive weight.
新手建議 Beginner Tips
重量別太重，專注在慢慢放下的動作，胸口貼緊斜板不要離開。 Start light, focus on the slow lowering phase, and keep your chest pressed against the pad throughout the movement.