肱二頭肌 (二頭肌) 由兩個不同的肌頭組成：長頭和短頭。長頭位於二頭肌的外側，主要塑造峰度；短頭位於內側，主要增加寬度和厚度。訓練重點取決於手肘位置和握距：窄握或手肘置於身體後方更能刺激長頭，而寬握（甚至過度旋後握）或手肘置於身體前方則更強調短頭。
The biceps brachii is made up of two distinct heads, namely long head and short head. Long head sits in the outer region of biceps, while short head lies in the inner region of biceps. Long heads form the peak of the biceps while short heads form the width and thickness of the biceps. Training emphasis depends on elbow positioning and grip: close-grip or elbows behind the body target the long head, while wide-grip (or even over-supinated grip) or elbows in front of the body emphasize the short head.
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.
Figure 1: Preacher Curl
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.
Figure 2: Cable Drag Curls
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.
Figure 3: High Cable Curls
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.
Figure 4: Pelican Curls
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Last updated on March 15th, 2026 at 03:14 pm
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作者簡介 – Threk Mind and Fitness
By Threk Mind and Fitness
Threk Mind and Fitness 是一位常駐香港的內容創作者與健身愛好者，擁有多年重量訓練經驗。專注於為健身初學者提供清晰易懂的指引，並分享最新的重量訓練資訊與趨勢。透過專業知識與親身體驗，致力幫助讀者建立穩健的健身基礎，培養持續進步的運動習慣。
Threk Mind and Fitness is a Hong Kong–based content creator and dedicated fitness enthusiast with years of experience in weight training. Passionate about guiding beginners, sharing practical insights, training tips, and the latest trends in strength and conditioning. Through clear explanations and relatable content, Threk Mind and Fitness aims to inspire readers to build a solid foundation, stay motivated, and enjoy their fitness journey.
