{"id":47035,"date":"2020-06-04T11:37:51","date_gmt":"2020-06-04T09:37:51","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47035"},"modified":"2025-02-11T16:11:03","modified_gmt":"2025-02-11T15:11:03","slug":"biceps-curl","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/biceps-curl\/","title":{"rendered":"Le biceps curl halt\u00e8res"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/biceps-curls-halteres.jpg\" alt=\"\" class=\"wp-image-47036\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: ***<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>biceps<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>halt\u00e8res<\/strong><\/li><\/ul>\n\n\n\n<p>De gros biceps sont le symbole de la force (rappelez-vous Popeye!). Cet exercice de musculation ex\u00e9cut\u00e9 <strong>avec des halt\u00e8res<\/strong> permet de <strong>d\u00e9velopper les biceps<\/strong>. Selon le type d&rsquo;halt\u00e8res choisi ou ex\u00e9cut\u00e9 \u00e0 la barre, la position des mains, <strong>plusieurs variantes<\/strong> de <strong>biceps curl<\/strong> sont possibles mais <strong>ciblent toujours le biceps, rien que le biceps.  <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le biceps curl : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>L\u2019entra\u00eenement du biceps est assez simple puisqu\u2019il consiste \u00e0 <strong>ramener la main vers l\u2019\u00e9paule<\/strong>. Il existe de nombreux exercices qui permettent de varier les entra\u00eenements. Mais que ce soit avec une barre en Z, des halt\u00e8res ou sur un pupitre au format Larry Scott, &nbsp;les biceps servent toujours \u00e0 fl\u00e9chir le coude. <\/p>\n\n\n\n<p>Les <strong>halt\u00e8res permettent une rotation externe<\/strong> qui sollicite davantage la <strong>portion courte interne du biceps<\/strong> alors que la <strong>prise marteau<\/strong> stimule davantage la <strong>longue portion externe<\/strong>. Ces diff\u00e9rences influencent peu leur d\u00e9veloppement. Comme pour tous les autres groupes musculaires c&rsquo;est l\u2019intensit\u00e9 associant diff\u00e9rentes techniques qui donnent le r\u00e9sultat. <\/p>\n\n\n\n<p>Que ce soit en position debout ou assise il est important, comme pour tout mouvement, de <strong>gainer afin de limiter les risques de blessure<\/strong>. L\u2019utilisation d\u2019une barre simple ou en Z n\u00e9cessite d\u2019\u00eatre debout pour une amplitude totale. La <strong>position assise avec halt\u00e8res permet de s\u00e9curiser le dos <\/strong>et est int\u00e9ressante pour la mobilit\u00e9&nbsp;des poignets qui autorise des prises vari\u00e9es. En alternatif ou simultan\u00e9, en&nbsp;<strong>prise marteau<\/strong>&nbsp;ou classique l\u2019essentiel est d\u2019<strong>ex\u00e9cuter le mouvement dans son amplitude totale.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le biceps curl?<\/h2>\n\n\n\n<p>En position initiale les bras sont tendus, ensuite <strong>fl\u00e9chissez l\u2019avant-bras en direction de l\u2019\u00e9paule.<\/strong> Pour obtenir une contraction optimale, finissez le geste en remontant l\u00e9g\u00e8rement les coudes. L\u2019utilisation des halt\u00e8res permet d\u2019<strong>accentuer la contraction en tournant les pouces vers l\u2019ext\u00e9rieur<\/strong> (rotation externe). Ensuite, <strong>redescendez <\/strong>en ma\u00eetrisant la charge <strong>sans tendre le bras \u00e0 100% pour maintenir la tension sur le muscle.&nbsp;<\/strong><\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Besoin d&rsquo;optimiser vos entrainements?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"355\" height=\"355\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/10\/Dumbbell-Alternate-Biceps-Curl_Upper-Arms_720-355x355.gif\" alt=\"biceps curls avec halt\u00e8res\" class=\"wp-image-23052\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/10\/Dumbbell-Alternate-Biceps-Curl_Upper-Arms_720-355x355.gif 355w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/10\/Dumbbell-Alternate-Biceps-Curl_Upper-Arms_720-150x150.gif 150w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/10\/Dumbbell-Alternate-Biceps-Curl_Upper-Arms_720-300x300.gif 300w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/10\/Dumbbell-Alternate-Biceps-Curl_Upper-Arms_720-76x76.gif 76w\" sizes=\"auto, (max-width: 355px) 100vw, 355px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Le volume du bras est principalement li\u00e9 \u00e0 la masse du triceps qui pour la plupart des sportifs correspond au 2\/3 du bras. Il n\u2019est donc pas n\u00e9cessaire de s\u2019acharner sur les biceps au risque de cr\u00e9er une disproportion entre la partie ant\u00e9rieur et post\u00e9rieur du bras.<\/li><li>Les biceps sont des muscles&nbsp;<strong>agonistes<\/strong>&nbsp;des dorsaux qui sont fortement sollicit\u00e9s lors des entra\u00eenements d\u00e9di\u00e9s au dos. Il est donc prudent de ne pas les&nbsp;<strong>surentra\u00eener<\/strong>.<\/li><li>En supination, on mobilise le biceps brachial, alors que le curl marteau cible le long supinateur.<\/li><li>Ne pas tricher en s&rsquo;aidant avec une impulsion du dos car le biceps est moins engag\u00e9.<\/li><\/ul>\n\n\n\n<p>Retrouvez&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De gros biceps sont le symbole de la force (rappelez-vous Popeye!). Cet exercice de musculation ex\u00e9cut\u00e9 avec des halt\u00e8res permet de d\u00e9velopper les biceps. Selon le type d&rsquo;halt\u00e8res choisi ou ex\u00e9cut\u00e9 \u00e0 la barre, la position des mains, plusieurs variantes de biceps curl sont possibles mais ciblent toujours le biceps, rien que le biceps.  <\/p>\n","protected":false},"author":16,"featured_media":47036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2163],"tags":[2264,496,113],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: biceps curl halt\u00e8res, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Biceps curl halt\u00e8res: qu&#039;est-ce que c&#039;est et comment bien ex\u00e9cuter cet exercice de musculation? 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