宽握引体向上 (Pull-up) 2.横杠缆绳下拉 3.杠铃划船(Bent-Over Row) 4.杠铃硬拉 (Deadlift) 5.哑铃硬拉 6.坐姿划船(Seated Row) 7.单臂哑铃划船(Single-Arm DB Row) 8.杠铃反斜拉 (Reverse Row) 9.弹力绳背拉 (Rubber Band Pull) 未经允许不得转载:PLAY HARD ❤ » 锻炼背部肌肉动态图,最有效的9个动作!