啞鈴高划船 Dumbbell High Row

啞鈴高划船 Dumbbell High Row 是一個能有效加強肩膀「後側」大小肌肉群力量與穩定度的動作，對肩關節與肩胛骨的健康幫助很大，以正確的方式訓練，能緩解＆預防各種肩膀與頸椎胸椎相關問題，以及各種訓練安排不當導致的肌肉失衡問題。

這個動作在 Kelly 教練的教學中，屬於輔助動作類，可以作為其他大動作的輔助訓練項目，用輕重量來做穩定與保護肩關節小肌群的訓練；它也可以在進階課表安排裡，當作對於後三角肌的加強項目，有效增加肌肉量，達到增肌雕塑的目的。

The Dumbbell High Row is an exercise that effectively strengthens the muscles on the “posterior” side of the shoulders, enhancing both strength and stability. It plays a significant role in promoting the health of the shoulder joints and scapulae. If performed and arranged correctly, it can alleviate and prevent various issues related to the shoulders, cervical spine, and thoracic spine, as well as address muscle imbalances caused by improper training arrangements.

In Coach Kelly’s teaching, this exercise is categorized as an accessory movement. It can serve as supplementary training for other upper body major lifts such as rowing and pull down, using lighter weights to stabilize and protect the small muscles around the shoulder joints. It can also be included in advanced training programs as a strengthening exercise for the posterior deltoids, effectively increasing muscle mass and achieving bodybuilding and sculpting goals.

器材＆規格：BYZOOM Pure Series 可調式啞鈴 11.3kg、站立式收納健身椅 https://www.byzoomfitness.com/ （輸入折扣碼 KellyFit 全站 87 折！）