Biceps Brachii肱二头肌
cable biceps curl滑轮胸前弯举dumbbell biceps curl哑铃胸前弯举incline dumbbell curl哑铃斜托弯举machine biceps curl器械胸前弯举seated preacher curl坐姿牧师凳弯举stabilizing pushup平衡俯卧撑standing biceps curl站式胸前弯举swi-ball seated curl平衡球坐姿弯举zottman curl左特曼弯举
Brachialis肱肌
angled prone curl角度俯卧弯举angled prone reverse curl角度俯卧反握弯举hammer curl锤式弯举standing
concentration curl站式单臂哑铃弯举swi-ball preacher curl平衡球弯举
Deltoids三角肌
arnold pre阿诺德推举bar military pre坐姿颈前推bar upright row斜方肌拉力cable front raise滑轮前平举cable rear lateral raise俯身滑轮侧平举cable side lateral raise滑轮侧平举corkscrew螺旋运动dumbbell lateral raise哑铃侧平举dumbbell shoulder pre哑铃肩膀推举external rotation(no weights)肩关节向外转动（无重量）high pull高拉machine lateral raise器械侧平举machine rear raise器械三角肌后伸展machine shoulder pre器械肩膀推举rear lateral raise俯身哑铃侧平举seated reverse fly坐姿反向飞鸟standing scarecrow站式螺旋运动swi-ball shoulder pre平衡球肩膀推举upright row直立划船
Gastrocnemius腓肠肌
alternating seated calf raise坐姿交互提踵barbell standing
calf raise站式哑铃交互提踵calf raise提踵dumbbell calf jump哑铃弹跳single-leg standing calf raise站式单腿提踵
Glutes臀大肌
barbell overhead squat杠铃过顶深蹲dead lift提举
dumbbell front squat肩上哑铃深蹲kettlebells side lunge壶铃侧弓步kettlebells squat壶铃深蹲lunging step up上下台阶lying hip extension(no weights)仰卧臀屈伸（无重量）offset squat单腿侧深蹲power clean高翻side lunge杠铃侧蹲superman超人（姿势）swi-ball glute bridge平衡球架臀桥
Hamstrings股后肌群
back raise提背cable hamstring curl滑轮腿后腱弯举decline leg curl倾斜腿弯举good morning杠铃压肩俯身machine leg curl器械腿弯举reverse hyperextension方向腹背训练swi-ball leg curl平衡球腿弯举
Infraspinatus冈下肌
Latiimus Dorsi背阔肌
aisted pull-up助力引体向上barbell bent-over row俯身杠铃划船cable close grip pulldown滑轮颈前下拉cable seated high row坐姿滑轮高位划船cable straight arm pull-down滑轮单臂下拉chinup反手引体向上kettlebells bent-over-row壶铃前倾划船lat pulldown坐姿滑轮下拉machine lateral pull-down坐姿滑轮侧下拉neutral-grip pullup宽握引体向上one-arm row单臂划船single-arm pulldown单臂下拉t-bar bent-over row丁字架前倾划船Lower Back下背肌
bar squat杠深蹲dumbbell romanian deadlift罗马尼亚哑铃提举prone cobra眼镜蛇式俯卧romanian barbell
deadlift罗马尼亚杠铃提举romanian deadlift罗马尼亚提举zercher squat泽奇深蹲
Obliques腹斜肌
abdominal twist腹部弯曲barbell side bend杠铃体侧举cable torso rotation滑轮扭腰cable woodchopper滑轮伐木clam屈腿提身crunch twist仰卧扭体dumbbell side bend哑铃体侧屈dumbbell torso twist哑铃扭腰figure-8 crunch仰卧夹球扭腰side crunch侧卧起身standing oblique crunch站式斜身下拉swi-ball crunch平衡球仰卧起坐swi-ball oblique crunch平衡球侧卧起身swi-ball torso twist平衡球哑铃扭腰twisting crunch仰卧扭体（保持）twisting windmill风车扭腰
Pectoralis胸大肌
barbell bench pre杠铃卧推bosu kneeling pushup博苏膝式俯卧撑cable chest flye滑轮扩胸cable chest pre滑轮卧推cable croover滑轮夹胸deline close-grip bench pre下斜式窄握卧推dive-bomber pushup俯冲轰炸机式俯卧撑dumbbell flye哑铃飞鸟dumbbell incline bench pre下斜式哑铃卧推dumbbell pull-over俯卧哑铃弯举incline barbell bench pre下斜式杠铃卧推machine chest flye器械夹胸machine chest pre器械推胸pushup仰卧起坐rotational pushup旋转式俯卧撑swi-ball pre平衡球哑铃卧推swi-ball pushup平衡球俯卧撑towel fly(no weights)滑式俯卧撑two-point bridge两点架桥unilateral high cable fly高位单侧滑轮飞鸟unilateral low
cable fly低位单侧滑轮飞鸟weighted pushup负重俯卧撑Quadriceps四头肌
back squat杠铃压背深蹲barbell hack squat杠铃后拉深蹲barbell lunge杠铃弓步barbell squat杠铃深蹲
beginner squat初学者深蹲bulgarian split squat保加利亚深蹲bulgarian split squat(no weights)保加利亚深蹲（无重量）cable front squat前置滑轮深蹲cable leg extension滑轮腿伸展dumbbell lunge哑铃弓步dumbbell reverse lunge哑铃反弓步front squat杠铃前置深蹲hack squat后拉深蹲machine leg extension器械腿伸展machine leg pre器械深蹲ski squat(no weights)滑q1an9深蹲（无重量）sumo squat相扑式深蹲swi-ball wall squat平衡球深蹲walking lunge twist负重前冲扭腰
Rectus Abdominis腹直肌
ab crunch on a ball平衡球仰卧起坐ab crunch machine器械仰卧起坐abdominal reverse curl腹部反向弯举bar crunch持杠起身barbell cable rollout滑轮杠铃外移bench side bridge条凳侧桥bicycle kick脚踏车式踢击dumbbell toe touch哑铃触脚hanging knee raise吊杠提膝hanging leg raise吊杠提腿high woodchopper高位伐木inclined reverse crunch斜面提腿jackknife对折kneeling cable crunch膝式滑轮下压oblique v-up斜式两头起pulse up仰卧举腿reverse crunch反向捲腹rollback伸臂起身saxon side bend撒克逊侧弯seated twist坐式转体situp仰卧起坐sprinter奔跑式起身steam engine肘碰膝toe touch触脚traditional crunch传统仰卧起坐twisting hip raise扭腰提腿v-up两头起weighted swi-ball
crunch平衡球负重仰卧起坐wheel rollout转轮移出Rotator Cuff肩关节旋转肌群
rotator cuffinternal肩关节旋转肌群——内部
Soleus比目鱼肌
Trapezius斜方肌
bent over row(no weights)俯身上拉（无重量）cable seated close row坐姿滑轮划船cable seated low row坐姿低位滑轮划船cable standing close row站式滑轮划船shrug耸肩swi-ball close row平衡球划船
Triceps Brachii肱三头肌
bench dip架桥式板凳撑体cable triceps overhead
extension滑轮三头肌过顶伸展cable triceps pushdown滑轮三头肌下压chair dip(no weights)凳上双臂屈伸（无重量）diamond pushup钻石式俯卧撑dip屈臂伸french pre法式拉举kettlebell pullover壶铃拉举lyingpullover卧式拉举lying triceps extension卧式三头肌伸展
machine triceps extension器械三头肌伸展overhead bar pre头上杠铃推举parallel bar dip负重臂屈伸triceps aisted dip三头肌助力屈伸triceps kickback三头肌后撑Wrist Extensors伸腕肌
dumbbell wrist twist哑铃旋腕reverse wrist curl反握弯举Wrist Flexors屈腕肌
wrist curl屈腕练习
