鎚式彎舉 — 動作分析
Build powerful forearms and biceps.
AI指導
AI運動指導
主要肌肉
器材
AI指導 — 分數明細
常見錯誤
Using Momentum (Swinging)
Swinging the dumbbells by leaning back or using hip drive reduces the tension on the target muscles (brachialis, brachioradialis, biceps) and shifts the load to the lower back and shoulders. This decreases exercise effectiveness and increases the risk of lower back strain.
Incomplete Range of Motion
Not fully extending the arms at the bottom or not fully flexing the elbows at the top limits muscle activation and growth potential. Partial reps do not provide the full stretch and contraction necessary for optimal development of the brachialis and brachioradialis.
Flaring Elbows Outwards
Allowing the elbows to move away from the body, especially during the concentric phase, shifts emphasis away from the brachialis and brachioradialis and can place undue stress on the shoulder joint. It also reduces the isolation of the target muscles.
