{"id":6262,"date":"2026-09-26T10:52:06","date_gmt":"2026-09-26T08:52:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6262"},"modified":"2026-09-26T10:52:06","modified_gmt":"2026-09-26T08:52:06","slug":"tirage-vertical-a-la-barre","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tirage-vertical-a-la-barre\/","title":{"rendered":"Tirage menton \u00e0 la barre"},"content":{"rendered":"<p>Le tirage menton \u00e0 la barre est un exercice de base populaire pour travailler les <a href=\"https:\/\/training.fit\/fr\/?taxonomy=muskelgruppe&amp;term=entrainement-du-cou-et-des-trapezes\">trap\u00e8zes<\/a>. Il se pratique g\u00e9n\u00e9ralement avec une <a href=\"https:\/\/training.fit\/fr\/?post_type=equipment&amp;p=5049\">barre droite<\/a>, mais tu peux aussi utiliser une barre EZ. Debout et bien droit, tu tires la charge jusqu\u2019en dessous de ton menton.<\/p>\n<p>Tu peux \u00e9galement essayer le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6265\">tirage menton avec halt\u00e8res<\/a> ou la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6261\">version avec \u00e9lastique<\/a>. Ces variantes sont plus douces pour les poignets, mais demandent davantage de stabilit\u00e9 et un meilleur contr\u00f4le des bras.<\/p>\n<p>Cet exercice renforce non seulement les trap\u00e8zes, mais aussi les \u00e9paules, en particulier leur partie centrale. Contrairement aux <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6594\">haussements d\u2019\u00e9paules<\/a>, il ne s\u2019agit pas d\u2019un exercice d\u2019isolation des trap\u00e8zes, mais d\u2019un exercice polyarticulaire. Il peut \u00eatre compar\u00e9, sous certains aspects, au <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6565\">rowing avec halt\u00e8res sur banc inclin\u00e9<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le tirage menton \u00e0 la barre peut sembler simple, mais il demande un peu de pratique. Le mouvement n\u2019est pas tr\u00e8s compliqu\u00e9, mais tu dois apprendre la bonne technique et l\u2019appliquer consciemment.<\/p>\n<p>La largeur de la prise peut modifier l\u2019activit\u00e9 musculaire. Dans une \u00e9tude men\u00e9e aupr\u00e8s de 16 hommes pratiquant la musculation, les prises plus larges augmentaient l\u2019activit\u00e9 de plusieurs parties du delto\u00efde et du trap\u00e8ze, avec des diff\u00e9rences entre la mont\u00e9e et la descente de la barre. L\u2019\u00e9tude mesurait l\u2019activit\u00e9 pendant l\u2019exercice, pas la croissance musculaire \u00e0 long terme.<span id='quelle-1-6262' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tirage-vertical-a-la-barre\/#quelle-bottom-1-6262' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FamCU-ziHITM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/amCU-ziHITM\" \/><meta itemprop=\"duration\" content=\"PT2M53S\" \/><meta itemprop=\"uploadDate\" content=\"2014-03-22T18:10:08Z\" \/><meta itemprop=\"name\" content=\"How To: Barbell Upright Row\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Barbell Upright Row\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_amCU-ziHITM\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_amCU-ziHITM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FamCU-ziHITM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Barbell Upright Row<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/amCU-ziHITM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FamCU-ziHITM%2F0.jpg\" alt=\"How To: Barbell Upright Row\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Place-toi debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches.<\/p>\n<p class=\"num\">Saisis la barre en pronation, avec les mains elles aussi \u00e9cart\u00e9es \u00e0 la largeur des hanches.<\/p>\n<p class=\"num\">Garde le dos droit, la t\u00eate tourn\u00e9e vers l\u2019avant et la poitrine sortie.<\/p>\n<p class=\"num\">Tire la barre vers le haut de mani\u00e8re r\u00e9guli\u00e8re et pr\u00e8s de ton corps.<\/p>\n<p class=\"num\">Monte la barre sous ton menton en gardant les coudes plus hauts que les poignets.<\/p>\n<p class=\"num\">\u00c0 la fin du mouvement, redescends la barre de mani\u00e8re contr\u00f4l\u00e9e et commence une nouvelle r\u00e9p\u00e9tition sans prendre d\u2019\u00e9lan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Pendant le tirage menton, le mouvement vers le haut doit rester r\u00e9gulier et contr\u00f4l\u00e9. \u00c9vite de balancer la charge d\u2019une r\u00e9p\u00e9tition \u00e0 l\u2019autre : cela perturbe non seulement le mouvement, mais r\u00e9duit \u00e9galement l\u2019effet d\u2019entra\u00eenement.<\/p>\n","protected":false},"featured_media":6268,"parent":0,"template":"","meta":[],"muskelgruppe":[1658,1659],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":26717,"equipment":5049,"muscles":[5367,5358],"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493],"alternative_exercises":[6265,6261,7113]},"yoast_head":"<title>Tirage menton \u00e0 la barre | Training.fit<\/title>\n<meta name=\"description\" content=\"Tirage menton \u00e0 la barre : d\u00e9couvre les prises et la trajectoire de la barre. 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