🏋️ Fit-AI 动作库

背部动作大全

共 203 个动作

交替侧下拉alternate lateral pulldown 弓箭手引体向上archer pull up 辅助平行窄距引体向上assisted parallel close grip pull-up 辅助引体向上assisted pull-up 辅助站立引体向上assisted standing chin-up 辅助站立引体向上assisted standing pull-up 锻炼球上背部伸展back extension on exercise ball 背部杠杆back lever 背部胸肌拉伸back pec stretch 弹力带辅助引体向上band assisted pull-up 弹力带窄握下拉band close-grip pulldown 弹力带固定背部窄握下拉band fixed back close grip pulldown 弹力带固定背部反握下拉band fixed back underhand pulldown 弹力带跪姿单臂下拉band kneeling one arm pulldown 带子单臂站立低位划船band one arm standing low row 带子单臂扭转坐姿划船band one arm twisting seated row 带子耸肩band shrug 弹力带直腿硬拉band straight leg deadlift 弹力带反手下拉band underhand pulldown 杠铃弯臂下拉barbell bent arm pullover 杠铃俯身划船barbell bent over row 杠铃斜板弯臂下拉barbell decline bent arm pullover 杠铃斜板宽握下拉barbell decline wide-grip pullover 杠铃斜板划船barbell incline row 杠铃单臂俯身划船barbell one arm bent over row 杠铃pendlay 拉力barbell pendlay row 杠铃俯身飞鸟barbell pullover 杠铃俯身飞鸟至推举barbell pullover to press 杠铃反向握姿俯身划船barbell reverse grip bent over row 杠铃反向握姿斜板卧推划船barbell reverse grip incline bench row 杠铃耸肩barbell shrug 坐姿引体向上bench pull-ups 蹲姿划船bodyweight squatting row 带毛巾蹲姿划船bodyweight squatting row (with towel)站立体重窄距单臂划船bodyweight standing close-grip one arm row 站立体重窄距划船bodyweight standing close-grip row 站立体重单臂划船bodyweight standing one arm row 单臂毛巾站立划船bodyweight standing one arm row (with towel)站立划船bodyweight standing row 站立毛巾划船bodyweight standing row (with towel)杠铃杆侧平拉cable bar lateral pulldown 杠铃交叉侧平拉cable cross-over lateral pulldown 杠铃下斜坐姿宽握距划船cable decline seated wide-grip row 杠铃地面坐姿宽握距划船cable floor seated wide-grip row 杠铃高位划船（跪姿）cable high row (kneeling)杠铃斜板划船cable incline bench row 杠铃斜板下拉cable incline pushdown 杠铃宽握下拉全程cable lat pulldown full range of motion 杠铃侧平拉（带绳索附件）cable lateral pulldown (with rope attachment)杠铃V把侧平拉cable lateral pulldown with v-bar 杠铃低位坐姿划船cable low seated row 杠铃仰卧伸展拉（带绳索附件）cable lying extension pullover (with rope attachment)杠铃单臂俯身划船cable one arm bent over row 单臂哑铃下拉cable one arm pulldown 单臂哑铃跪姿直臂高位下拉cable one arm straight back high row (kneeling)哑铃掌心旋转划船cable palm rotational row 绳索下拉cable pulldown 绳索下拉（专业宽柄）cable pulldown (pro lat bar)绳索推下（直臂）v. 2cable pushdown (straight arm) v. 2 绳索后拉cable rear pulldown 绳索/龙门架直背坐姿高位下拉cable reverse-grip straight back seated high row 绳索绳头坐姿交叉划船cable rope crossover seated row 绳索绳头高位坐姿划船cable rope elevated seated row 杠铃绳索斜板划船cable rope extension incline bench row 杠铃绳索坐姿划船cable rope seated row 杠铃绳索坐姿高位划船（V把）cable seated high row (v-bar)杠铃绳索坐姿单臂交替划船cable seated one arm alternate row 杠铃绳索坐姿划船cable seated row 杠铃绳索坐姿宽握划船cable seated wide-grip row 拉力器耸肩cable shrug 拉力器深蹲划船（绳索附件）cable squat row (with rope attachment)立式V把划船cable standing row (v-bar)立式V把扭转划船cable standing twist row (v-bar)立式直臂下拉cable straight arm pulldown 带绳立式直臂下拉cable straight arm pulldown (with rope)立式直背坐姿划船cable straight back seated row 蒂巴杜立式皮划艇划船cable thibaudeau kayak row 立式扭转下拉cable twisting pull 立式反手下拉cable underhand pulldown 杠铃高位下拉cable upper row 杠铃宽握颈后下拉cable wide grip rear pulldown behind neck 弧形杠铃卧推cambered bar lying row 引体向上chin-up 窄握引体向上chin-ups (narrow parallel grip)窄距引体向上close grip chin-up 哑铃俯身划船dumbbell bent over row 哑铃斜板耸肩dumbbell decline shrug 哑铃斜板耸肩变式dumbbell decline shrug v. 2 哑铃俯身划船dumbbell incline row 哑铃俯身耸肩dumbbell incline shrug 哑铃俯身Y举dumbbell incline y-raise 哑铃平躺后三角肌划船dumbbell lying rear delt row 哑铃单臂俯身划船dumbbell one arm bent-over row 哑铃掌心旋转俯身划船dumbbell palm rotational bent over row 哑铃反握斜板单臂划船dumbbell reverse grip incline bench one arm row 哑铃反握斜板双臂划船dumbbell reverse grip incline bench two arm row 哑铃反握划船（女性）dumbbell reverse grip row (female)哑铃耸肩dumbbell shrug 哑铃侧平板支撑后飞鸟dumbbell side plank with rear fly 肘关节抬起-反向俯卧撑elbow lift - reverse push-up 提举elevator 平衡球交替手臂上举exercise ball alternating arm ups 平衡球手臂伸直背部伸展exercise ball back extension with arms extended 平衡球头部后仰背部伸展exercise ball back extension with hands behind head 平衡球膝盖离地背部伸展exercise ball back extension with knees off ground 平衡球旋转背部伸展exercise ball back extension with rotation 平衡球拥抱exercise ball hug 平衡球侧腰拉伸exercise ball lat stretch 健身球金字塔式下背部拉伸exercise ball lower back stretch (pyramid)健身球侧卧拉伸exercise ball lying side lat stretch 健身球俯卧腿抬exercise ball prone leg raise 健身球上哑铃卧姿臂弯拉ez bar lying bent arms pullover 健身球上哑铃反握俯身划船ez bar reverse grip bent over row 前水平支撑次数front lever reps 吉罗达胸骨颈gironda sternum chin 腿后伸hyperextension 卧推腿后伸hyperextension (on bench)倒立划船inverted row 弯曲膝盖倒立划船inverted row bent knees 凳子上倒立划船inverted row on bench 倒立划船变式inverted row v. 2 倒立划船inverted row with straps 壶铃交替反手划船kettlebell alternating renegade row 壶铃交替划船kettlebell alternating row 单臂头铃划船kettlebell one arm row 壶铃相扑高拉kettlebell sumo high pull 壶铃双臂划船kettlebell two arm row 弹跳肌肉向上kipping muscle up 跪姿拉伸背部肌肉kneeling lat stretch 单臂引体向上l-pull-up 杠杆交替窄握坐姿划船lever alternating narrow grip seated row 杠杆辅助引体向上lever assisted chin-up 杠杆背部伸展lever back extension 杠杆俯身划船lever bent over row 杠杆V把俯身划船lever bent-over row with v-bar 杠杆式前下拉lever front pulldown 杠杆式无握距耸肩lever gripless shrug 杠杆式无握距耸肩变式2lever gripless shrug v. 2 杠杆式高位下拉lever high row 杠杆式窄握距坐姿划船lever narrow grip seated row 杠杆式单臂弯举划船lever one arm bent over row 杠杆单臂侧平举lever one arm lateral high row 杠杆单臂宽握下拉lever one arm lateral wide pulldown 杠杆引体向上lever pullover 杠杆反握侧平举下拉lever reverse grip lateral pulldown 杠杆反握垂直划船lever reverse grip vertical row 杠杆反握T杠划船lever reverse t-bar row 杠杆坐姿划船lever seated row 杠杆耸肩lever shrug 杠杆T杠划船lever t bar row 杠杆T杠反握划船lever t-bar reverse grip row 杠杆单臂划船lever unilateral row 伦敦桥london bridge 下背卷腹lower back curl 药球接球过头抛medicine ball catch and overhead throw 药球头顶砸medicine ball overhead slam 混合握引体向上mixed grip chin-up 肌肉向上muscle up 垂直杠上肌肉向上muscle-up (on vertical bar)单臂靠墙one arm against wall 单臂引体向上one arm chin-up 单臂毛巾划船one arm towel row 引体向上（中立握）pull up (neutral grip)引体向上pull-up 反手引体向上rear pull-up 坐姿弹力带直臂划船resistance band seated straight back row 反握下拉机划船reverse grip machine lat pulldown 反握引体向上reverse grip pull-up 岩石式引体向上下拉rocky pull-up pulldown 滚动背部拉伸roller back stretch 滚动侧腰拉伸roller side lat stretch 攀绳rope climb 肩胛骨下降scapula dips 肩胛骨引体向上scapular pull-up 坐姿腰背伸展seated lower back stretch 肩握引体向上shoulder grip pull-up 侧卧地面拉伸side lying floor stretch 侧向颈部伸展side-to-side chin 猫皮skin the cat 史密斯机背后耸肩smith back shrug 史密斯机俯身划船smith bent over row 史密斯机窄距划船smith narrow row 史密斯机单臂划船smith one arm row 史密斯机反握俯身划船smith reverse grip bent over row 史密斯耸肩smith shrug 蛇形sphinx 脊柱伸展spine stretch 站立弓箭步standing archer 站立侧身伸展standing lateral stretch 站立骨盆倾斜standing pelvic tilt 悬挂划船suspended row 双把平行握距下拉twin handle parallel grip lat pulldown 男性两脚尖触地two toe touch (male)上背部拉伸upper back stretch 向上犬式upward facing dog 负重窄距引体向上（在俯卧撑架上）weighted close grip chin-up on dip cage 负重超伸（在平衡球上）weighted hyperextension (on stability ball)负重肌肉向上weighted muscle up 负重肌肉向上（在杠上）weighted muscle up (on bar)负重单手引体向上weighted one hand pull up