Name: 阿諾式健肩訓練！ (Shoulder Workout - Arnold Style)
Uploaded: 2026-02-07T04:33:37.000Z
Duration: 5 min 12 s

From Arnold onwards, every bodybuilder aims to create thick, wide shoulders.

從阿諾 (Arnold Schwarzenegger) 開始，每個健美選手都追求打造厚實、寬闊的肩膀。

分詞構句

Shoulders give you that classic V taper framing the upper body, making the waist look smaller.

肩膀能讓你擁有經典的 V 形收窄，勾勒出上半身，讓腰部看起來更細。

So here's a complete shoulder workout inspired by the legend Arnold Schwarzenegger.

所以，這是一套完全由傳奇人物阿諾 (Arnold Schwarzenegger) 啟發的肩部訓練。

Hitting the muscles from every angle, front, middle and back.

從各個角度刺激肌肉，前束、中束和後束。

And first, an exercise created by Arnold himself, the Arnold Press.

首先，來個由阿諾 (Arnold Schwarzenegger) 本人創造的動作，阿諾式推舉。

When he invented this movement, Arnold was looking for a single exercise to hit all three parts of the shoulder, front, middle and back.

阿諾 (Arnold Schwarzenegger) 在發明這個動作時，想找一個動作就能練到肩膀的前束、中束和後束三個部位。

By using a press and twisting at the same time, he achieved that goal, making the Arnold press an ideal starter.

透過同時進行推舉和旋轉，他達成了這個目標，讓阿諾式推舉成為一個理想的入門動作。

Not too heavy on the weight, avoiding over rotation at the top of the movement, so don't let the elbows go past the ears.

重量不用太重，避免在動作頂端過度旋轉，所以不要讓手肘超過耳朵。

Now time to hit the three parts of the shoulder separately, starting with the back of the shoulder with bent over raises, Bringing the pinky fingers out at the top of the movement for maximum squeeze on the muscle.

接下來我們要分開訓練肩膀的各個部位，先從後束三角肌開始，做俯身側平舉，在動作頂端時將小指往外帶，讓肌肉有最大的擠壓感。

4 sets, 10 to 12 reps. Why are we starting with rear delts?

做四組，每組 10 到 12 次。為什麼要先從後束三角肌開始呢？

Because your front and middle shoulder muscles already get plenty of work on other days, like chest days with pressing movements.

因為你的前束和中束三角肌在其他訓練日，像是胸部訓練日做推舉動作時，已經得到足夠的刺激了。

So rear delts often miss out, which is why we put them first on shoulder day.

所以後束三角肌常常會被忽略，這就是為什麼我們在練肩膀日把它們放在第一順位。

What Arnold calls the priority principle.

這就是阿諾 (Arnold Schwarzenegger) 所說的優先原則。

Arnold's shoulder workout is a combination of raises and presses.

阿諾 (Arnold Schwarzenegger) 的肩膀訓練結合了側平舉和推舉動作。

So next, standing shoulder press, hitting the front and middle shoulder muscles.

接著是站姿肩推，訓練前束和中束三角肌。

Dumbbells towards the ceiling, not coming together, keeping the muscles in tension the whole time.

啞鈴朝向天花板，不要互相碰到，全程保持肌肉的張力。

If you're inspired by Arnold to complete that old school look, check out our full Arnold style workouts for chest and back by clicking the link.

如果你想效仿阿諾 (Arnold Schwarzenegger) 練就經典的體格，可以點擊連結觀看我們完整的阿諾式胸部和背部訓練。

Next for shoulders, standing lateral raise.

接著是肩膀訓練，站姿側平舉。

This is hitting that middle delt muscle to add thickness and width to the shoulder.

這個動作能訓練中束三角肌，增加肩膀的厚度和寬度。

Come up level with the ears, using a weight you can control on the way up and on the way down.

舉到與耳朵同高，全程都要能控制住重量，無論是上舉還是下放。

After back and middle shoulder, time to hit that front delt with a barbell front raise, completing that 3D look.

練完背部和中束三角肌後，該用槓鈴前平舉來訓練前束三角肌，完成立體感。

Don't twist the elbows out as you come up.

Weight up to about chin height, keeping control on the way down.

重量舉到大約下巴的高度，下放時也要全程控制住。

Finally, no workout for Arnold style shoulders would be complete without hitting the traps with a classic old school exercise.

最後，要練出阿諾式的肩膀，絕對不能少了用經典老派的動作來訓練僧帽肌。

The traps are the muscles that go from the neck down to the shoulder muscles.

僧帽肌是從脖子延伸到肩膀肌肉的肌肉。

They also extend to the middle back, so you'll also be hitting them on back day.

它們也延伸到中背部，所以練背部那天也會練到它們。

但今天這些聳肩動作是在訓練。

The part of the traps you can see from the front.

你從正面看得到的僧帽肌部分。

You can take a heavy weight on this exercise, shoulders up to the ears, then down.

這個動作你可以用比較重的重量，把肩膀往耳朵方向提起，然後放下。

Four sets of 8 to 10 reps will do the job.

做四組，每組八到十次就可以了。

So that's your complete shoulder workout inspired by Arnold.

這就是我們為你準備的、靈感來自阿諾的完整肩部訓練。

We also have Arnold style workouts for chest and back for you to follow.

我們也有為你準備阿諾風格的胸部和背部訓練。

And for our complete exercise database with hundreds of exercises covering every body part, head over to the Fit Media plus website.

想看更多完整的運動資料庫，裡面有針對全身各部位的上百種運動，可以到 Fit Media plus 網站看看。

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阿諾式健肩訓練！ (Shoulder Workout - Arnold Style)

slightly

plenty

achieve

squeeze