After eight weeks of grueling training, it was shown that lifting in the initial ROM from bottom to 68 degrees was clearly more effective than lifting in the final ROM, yielding significantly greater biceps muscle growth and curling strength.

经过八周的艰苦训练，结果表明，在初始 ROM 中从底部提升到 68 度显然比后半程 ROM 更有效，肱二头肌的生长和卷曲力量明显更大。