1. Preacher Curls
一定要把動作做到在鎖定之前的最底部去充分伸展二頭肌，然後稍微過度旋後，將小指向上指向，以鍛鍊肱二頭肌的短頭。
Really get that stretch to go all the way to the bottom before locking out to stretch your biceps, and a little bit over supination by point your pinky finger upward to train your short head of your biceps.
2. Cable Drag Curls
這是單側練習。伸展肩膀，將手肘放在身體後方。將鋼索調整到腰部高度，比將鋼索調整到底部能獲得更大的伸展效果；在頂部時，集中精力擠壓二頭肌，以鍛鍊二頭肌長頭。
This is unilateral exercise. Extend your shoulder and put your elbow behind your body. Set the cable at waist level to get more stretch that setting the cable at the bottom level and focus to squeeze your biceps at the top to train your long heads.
3. High Cable Curls
將鋼索設置在肩膀以上，彎舉二頭肌時不要水平內收肩膀。
Set cable above shoulder level and don’t horizontally adduct your shoulders when you curl your biceps.
4. Pelican Curls
這是一個難度很高的練習，需要肩膀和二頭肌進行極度伸展。不要強迫自己完成。相反，你可以將鋼索的位置設定得比自己高一些，來模擬這個練習。
This a difficult exercise that demands extreme stretch on your shoulders and biceps. Don’t force yourself to do it. Instead, place your cable higher that yourself to mimic the exercise.
本簡訊僅供參考，不能取代專業醫療顧問或合格專家的建議。如果您尚未訂閱，請訂閱簡訊和我的Instagram帳號，以免錯過任何更新。
您可以在以下平台分享內容給你的朋友們喔~
Last updated on March 1st, 2026 at 03:09 pm
