绳子拉伸方向：平拉

One-Arm Back Row (sidelying)

http://s11/mw690/003uZgSigy6LR8fDqMq9a&690

One-Arm Front Row

http://s1/mw690/003uZgSigy6LRaimaEEf0&690

Plank One-Arm Extension

http://s3/mw690/003uZgSigy6LRbONuw232&690

Two-Arm Back Row (squat)

屈肘夹紧，向后拉弹力带。锻炼：背部中部肌肉、背阔肌、手臂。

Area Targeted: Large middle/outer back muscle (Latissimus), Gym Equivalent: Cable/Stationary Machine Back Row

http://s14/mw690/003uZgSigy6LQLCgLBr4d&690

http://s16/mw690/003uZgSigy6LQLBW2Zhff&690

Back Row (low)
http://s7/mw690/003uZgSigy6LQSFWE0S56&690

Standing Bend Back Fly

http://s3/mw690/003uZgSigy6LQUyjYNce2&690

绳子拉伸方向：从下往上拉

Good Mornings

双脚踩住弹力带两端，想要阻力大，两端就留短一些。俯身吸气，站直吐气。锻炼脊柱两侧肌肉、大腿后面的腿筋。
Area Targeted: Middle Back Spinal Muscles, Gym Equivalent: Dumbbell/ Cable Machine Good Mornings

http://s1/mw690/003uZgSigy6LQLCbT3240&690

Standing Two-Arm Band Row 锻炼背部、手臂肱三头肌、前臂
http://s10/mw690/003uZgSigy6LQTv2JVn19&690

Standing One-Arm Band Row 锻炼上背部、斜方肌、肩部、前臂

http://s11/mw690/003uZgSigy6LQTv102m1a&690

Bent Over Band Back Fly 锻炼上背部、斜方肌、肩部、前臂
http://s15/mw690/003uZgSigy6LQTMXxn0de&690


绳子拉伸方向：从上往下拉

Standing Forward Lat Extension as known as Band Pulldown Arm Extended
Area Targeted: Large middle/outer back muscle (Latissimus), Gym Equivalent: Cable Machine Standing Forward Lat Extension

http://s3/mw690/003uZgSigy6LQUFXzkmb2&690

Side Lat Extension
Area Targeted: Large middle/outer back muscle (Latissimus), Gym Equivalent: Cable Machine Side Lat Extension

http://s14/mw690/003uZgSigy6LQLCfC219d&690

One Arm Kneeling Lat Pull
Area Targeted: Large middle/outer back muscle (Latissimus), Gym Equivalent: One Arm Kneeling Cable Machine Lat Pull

http://s1/mw690/003uZgSigy6LQLC9qV2f0&690


Stability Ball/ Seated Reverse Lat Extension
Area Targeted: Large middle/outer back muscle (Latissimus)，Gym Equivalent: Seated Cable Machine Reverse Lat Extension

http://s1/mw690/003uZgSigy6LQLBQ2ti70&690

Laying On Floor Back Row
Area Targeted: Large middle/outer back muscle (Latissimus)，Gym Equivalent: Cable Machine Laying On Floor Back Row
http://s6/mw690/003uZgSigy6LQLBShN365&690

Seated Floor Back Extension
Area Targeted: Middle Back Spinal Muscles，Gym Equivalent: Cable Machine Seated Floor Back Extension

http://s13/mw690/003uZgSigy6LQLBXlne0c&690

Standing Upper Back Row
Area Targeted: Large middle/outer back muscle (Latissimus), Gym Equivalent: Cable Machine Standing Upper Back Row

http://s7/mw690/003uZgSigy6LQLBOpkaa6&690

Seated Band Row (High)

http://s9/mw690/003uZgSigy6LQUrmZNm68&690

Lying Band Back Fly
http://s14/mw690/003uZgSigy6LQUTRa7H4d&690
Band Arm-Leg Extension
http://s8/mw690/003uZgSigy6LQUTPDGD47&690


http://s11/mw690/003uZgSigy6M0jr1WvEda&690