锻炼背部肌肉最有效的9个动作(转自百度贴吧)

1.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 DBRow).

8.杠铃反斜拉 (Reverse Row)

9.弹力绳背拉 (Rubber Band Pull)