锻炼背部肌肉动态图,最有效的9个动作!

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  1. 宽握引体向上 (Pull-up)

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2.横杠缆绳下拉

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3.杠铃划船(Bent-Over Row)

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4.杠铃硬拉 (Deadlift)

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5.哑铃硬拉

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6.坐姿划船(Seated Row)

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7.单臂哑铃划船(Single-Arm DB Row)

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8.杠铃反斜拉 (Reverse Row)

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9.弹力绳背拉 (Rubber Band Pull)

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