{"id":6478,"date":"2026-09-26T19:07:39","date_gmt":"2026-09-26T17:07:39","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6478"},"modified":"2026-10-17T21:49:15","modified_gmt":"2026-10-17T19:49:15","slug":"tirage-vertical-poulie","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tirage-vertical-poulie\/","title":{"rendered":"Tirage vertical \u00e0 la poulie"},"content":{"rendered":"<p>Le tirage vertical \u00e0 la poulie est un exercice polyarticulaire extr\u00eamement populaire pour le haut du dos. Il est assez simple : assis face \u00e0 la poulie, tu tires la barre devant ta poitrine. Cela fait travailler plusieurs muscles du dos, et les biceps participent eux aussi en raison du mouvement de flexion des bras.<\/p>\n<p>Tu peux \u00e9galement effectuer le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6480\">tirage vertical sur une machine<\/a>, le tirage vertical <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6490\">avec une prise serr\u00e9e<\/a>, <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6487\">derri\u00e8re la nuque, une variante pas forc\u00e9ment conseill\u00e9e<\/a>, ou <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6483\">avec les bras tendus<\/a>.<\/p>\n<p>Le tirage vertical convient aussi bien aux sportifs avanc\u00e9s qu\u2019aux d\u00e9butants. Il est particuli\u00e8rement utile aux d\u00e9butants, car tu peux commencer avec des charges l\u00e9g\u00e8res et ainsi pr\u00e9parer ton dos aux <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6412\">tractions<\/a> si tu ne parviens pas encore \u00e0 les effectuer avec le poids de ton propre corps.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le tirage vertical permet de choisir diff\u00e9rentes largeurs de prise. De nombreuses personnes recommandent une prise large sur la partie ext\u00e9rieure coud\u00e9e de la barre pour obtenir la meilleure activation des grands dorsaux. Une <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20543740\/\">\u00e9tude de 2010<\/a> a toutefois constat\u00e9 que l\u2019activation musculaire variait peu selon la largeur de la prise lors de 2 s\u00e9ries de 5 r\u00e9p\u00e9titions \u00e0 70 % de la charge maximale sur une r\u00e9p\u00e9tition.<span id='quelle-1-6478' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tirage-vertical-poulie\/#quelle-bottom-1-6478' ><sup>[1]<\/sup><\/a><\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24662157\/\">Une autre \u00e9tude de 2014<\/a> a observ\u00e9 une activation musculaire globalement similaire quelle que soit la largeur de prise, lors de s\u00e9ries lourdes de six r\u00e9p\u00e9titions. Une prise moyenne pourrait pr\u00e9senter de l\u00e9gers avantages, et les prises moyenne et \u00e9troite permettaient de soulever des charges similaires.<span id='quelle-2-6478' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tirage-vertical-poulie\/#quelle-bottom-2-6478' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>En r\u00e9sum\u00e9, il n\u2019existe pas de r\u00e8gle universelle pour la largeur de la prise. Celle qui te convient le mieux d\u00e9pend de ta morphologie. Essaie diff\u00e9rentes prises avec une charge l\u00e9g\u00e8re pour d\u00e9terminer laquelle te semble la plus adapt\u00e9e et concentre-toi sur l\u2019activation des grands dorsaux.<\/p>\n<p>Le tirage vertical se fait g\u00e9n\u00e9ralement en pronation, le dos des mains dirig\u00e9 vers l\u2019arri\u00e8re. Tu peux toutefois aussi l\u2019effectuer en supination, le dos des mains dirig\u00e9 vers l\u2019avant, avec une prise serr\u00e9e. La prise en supination te permet de tirer la barre plus bas. Dans l\u2019\u00e9tude de 2010 cit\u00e9e plus haut, la prise en pronation activait toutefois davantage les grands dorsaux que la prise en supination, sans diff\u00e9rence pour les biceps. Ces diff\u00e9rentes possibilit\u00e9s de prise ressemblent \u00e0 celles utilis\u00e9es pendant les tractions.<\/p>\n<p>Le mieux est donc d\u2019essayer les deux variantes pour voir laquelle te convient davantage. Choisis la prise qui s\u2019int\u00e8gre le mieux \u00e0 ton <a href=\"https:\/\/training.fit\/fr\/?post_type=trainingsplan\">programme d\u2019entra\u00eenement<\/a>.<\/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%2FCAwf7n6Luuc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/CAwf7n6Luuc\" \/><meta itemprop=\"duration\" content=\"PT5M42S\" \/><meta itemprop=\"uploadDate\" content=\"2018-01-25T17:06:38Z\" \/><meta itemprop=\"name\" content=\"How To: Lat Pulldown | 3 GOLDEN RULES\" \/><meta itemprop=\"description\" content=\"The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it! *READ FULL ARTICLE WITH PHOTOS* https:\/\/muscularstrength.com\/article\/How-To-Lat-Pulldown Today we\u2019re going to talk about the 3 golden rules for how to perform a lat pulldown properly. A lat pulldown is a great exercise that\u2019s going to target almost the entire back, mainly focusing on width. However, you will also be involving other muscles in your back like your traps, rhomboids and rear delts, as well as the biceps to a degree. Keep in mind this article will only cover the OVERHAND grip version of the movement, and we will cover the UNDERHAND grip version in another article. Golden Rule #1: Proper Elbow Positioning You want to make sure that you\u2019re pulling the weight down properly, so that you\u2019re not only maximizing your pulling strength, but you\u2019re also placing your shoulders in a position where they\u2019re not compromised so that you don\u2019t have to worry about shoulder impingement issues. What happens with most people with this movement, is they grab the weight and sit down, and while you are supposed to keep your chest up during the movement, what tends to happen is the weight comes down and the elbows go back. That\u2019s not what you want to do, and you\u2019re actually not going to feel that much mat engagement doing it this way. The correct way to perform this movement is keeping your elbows slightly in front of you and then in-line with your hips as you pull down. This is going to give you MORE pulling power, so more strength to pull more weight, and it\u2019s also going to place your shoulders in a position to where they\u2019re not compromised and you won\u2019t have to worry about shoulder impingement. Golden Rule #2: Never Pull The Weight Behind Your Neck You always want to pull the weight down in front of your body, and not behind your neck. Pulling the weight down behind your neck is unnecessary, as it can be dangerous for your shoulder joint, as well as your cervical spine. Proper form should have you pulling down in front of you until the bar touches your chest. Improper form will see you pulling the bar down behind your head. What\u2019s going to end up happening is you won\u2019t be able to lift as much weight to overload your lats as much as possible. Remember how we just talked about how you want to keep your elbows in-line with your hips to really feel that stretching and tearing in your lats? Well, if you\u2019re pulling the bar down behind your head, your elbows will be pulling backwards, which is not optimal for back growth. So skip behind the neck pulldowns, and just do them the regular way! Golden Rule #3: Do Not Pull The Weight With Your Biceps You want to pull the weight using as little of your biceps as possible, while trying to keep as much of the focus as possible on your lats. If you\u2019re a beginner, this is a concept that might seem kind of weird to you, because you don\u2019t quite have that mind-muscle connection (MMC) developed yet. However, there are some tricks that you can apply to the movement to develop that MMC, and for those of you who have already established a MMC, this will help you make it even stronger. The next time you do a lat pulldown, instead of gripping the bar with your thumb wrapped underneath, I want you to put it on top. It might not seem like a big deal, but what happens mentally is that once you let go with your thumb and place it on top of the bar, you start to kind of visualize your hands more as just hooks that are in place to help you pull the weight down, as opposed to gripping and pulling as hard as you can with your hands. Once you have hooked the bar, you\u2019ll sit down in place, and then visualize pulling the weight down with your elbows. If you\u2019re able to do that, you\u2019ll quickly see a difference in how your back is engaged. If you don\u2019t believe me, do a regular set squeezing the bar as hard as you can with your thumb UNDER the bar, and you\u2019ll feel it more in your biceps. Then put those thumbs on top, focus on pulling with your elbows, and you\u2019ll feel it more in your back. *CONTINUE READING HERE* https:\/\/muscularstrength.com\/article\/How-To-Lat-Pulldown Program Selector - Get The Right Program For You! - https:\/\/muscularstrength.com\/Program-Selector ---------------------------------------- Subscribe To My Channel - https:\/\/www.youtube.com\/user\/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http:\/\/muscularstrength.com\/consultations ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- MORE TIPS! - https:\/\/www.instagram.com\/ScottHermanFitness\"><div class=\"lyte-wrapper\" title=\"How To: Lat Pulldown | 3 GOLDEN RULES\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_CAwf7n6Luuc\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_CAwf7n6Luuc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCAwf7n6Luuc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Lat Pulldown | 3 GOLDEN RULES<\/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\/CAwf7n6Luuc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCAwf7n6Luuc%2F0.jpg\" alt=\"How To: Lat Pulldown | 3 GOLDEN RULES\" 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\">R\u00e8gle la charge et place-toi devant le banc.<\/p>\n<p class=\"num\">Saisis la barre avec la prise que tu pr\u00e9f\u00e8res, comme expliqu\u00e9 ci-dessus, puis assieds-toi, les bras tendus vers la barre. \u00c0 ce moment-l\u00e0, tu commences d\u00e9j\u00e0 \u00e0 soulever l\u00e9g\u00e8rement la charge. Bloque tes jambes sous les supports.<\/p>\n<p class=\"num\">Tire l\u00e9g\u00e8rement les \u00e9paules vers l\u2019arri\u00e8re et cambre un peu le dos. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Tire la barre vers le bas devant ta poitrine en gardant les coudes pr\u00e8s du corps. Essaie de tirer en direction de tes hanches, et non derri\u00e8re ton dos. Tes coudes ne doivent se d\u00e9placer l\u00e9g\u00e8rement derri\u00e8re ton dos qu\u2019\u00e0 la fin du mouvement de tirage. Garde bri\u00e8vement cette position.<\/p>\n<p class=\"num\">Laisse lentement remonter la charge jusqu\u2019\u00e0 la position de d\u00e9part, de fa\u00e7on contr\u00f4l\u00e9e.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Pendant le tirage vertical, il est tentant d\u2019utiliser le haut du corps comme levier pour faciliter l\u2019exercice. Tu dois toutefois l\u2019\u00e9viter, car cela r\u00e9duit l\u2019efficacit\u00e9 de l\u2019entra\u00eenement. Diminue plut\u00f4t la charge afin de pouvoir effectuer le mouvement de fa\u00e7on fluide et contr\u00f4l\u00e9e, sans \u00e9lan.<\/p>\n<p>Une mauvaise position des coudes est une autre erreur fr\u00e9quente \u00e0 surveiller. Au lieu de tirer les coudes directement derri\u00e8re ton dos pendant le mouvement, essaie d\u2019orienter le tirage vers tes hanches. Tes coudes restent ainsi pr\u00e8s du corps. Ce n\u2019est que dans la derni\u00e8re partie du mouvement qu\u2019ils doivent passer derri\u00e8re le dos.<\/p>\n","protected":false},"featured_media":6484,"parent":0,"template":"","meta":[],"muskelgruppe":[1658,1659,1664,1676],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Tirage poitrine \u00e0 la poulie, lat pulldown","target-muscles":24908,"equipment":5053,"muscles":[5388,5349,5367,5363,5361,5365,5362,5352,5364,5357],"supporting-muscles":null,"training-type":null,"training-plans":[5489,5495,5497,28678,28684,28696,28762,28768,28780,28786,28690,28738,28750,28756,28774,28804],"alternative_exercises":[6412,6480,6415,6417,6421,6424,6891]},"yoast_head":"<title>Tirage vertical \u00e0 la poulie | Training.fit<\/title>\n<meta name=\"description\" content=\"Tirage vertical \u00e0 la poulie : d\u00e9couvre les types de prise et leur largeur. 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