{"id":6483,"date":"2026-10-12T21:11:07","date_gmt":"2026-10-12T19:11:07","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6483"},"modified":"2026-10-12T21:11:07","modified_gmt":"2026-10-12T19:11:07","slug":"tirage-bras-tendus-poulie","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tirage-bras-tendus-poulie\/","title":{"rendered":"Tirage bras tendus \u00e0 la poulie"},"content":{"rendered":"<p>Le tirage bras tendus est un exercice \u00e0 la poulie qui peut te rappeler les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6622\">extensions des triceps \u00e0 la poulie<\/a>. Debout face \u00e0 la poulie, tu d\u00e9places la poign\u00e9e avec les bras tendus. La principale diff\u00e9rence est que tu gardes les bras tendus pendant tout le mouvement, ce qui cible les grands dorsaux plut\u00f4t que les triceps.<\/p>\n<p>Cet exercice isole principalement les grands dorsaux, contrairement \u00e0 d\u2019autres exercices pour ces muscles qui font intervenir plusieurs groupes musculaires. Parmi les alternatives figurent le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6478\">tirage vertical \u00e0 la poulie<\/a>, le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6487\">tirage nuque<\/a> et les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6412\">tractions<\/a>. Ces exercices polyarticulaires font \u00e9galement travailler les trap\u00e8zes, les \u00e9paules et les biceps.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Comme pour le tirage vertical classique, tu peux aussi adapter la largeur de ta prise au tirage bras tendus. La variante la plus courante, que nous d\u00e9crivons ci-dessous, utilise une prise en pronation \u00e0 la largeur des \u00e9paules. Tu peux toutefois aussi essayer des prises plus \u00e9troites ou plus larges.<\/p>\n<p>Comme il s\u2019agit d\u2019un exercice d\u2019isolation ax\u00e9 sur les grands dorsaux, les diff\u00e9rentes prises ne changent pas beaucoup la sollicitation musculaire. Beaucoup de personnes trouvent que la prise en supination sollicite davantage les avant-bras, si bien que la plupart pr\u00e9f\u00e8rent la pronation.<\/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%2FwcVDItawocI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/wcVDItawocI\" \/><meta itemprop=\"duration\" content=\"PT59S\" \/><meta itemprop=\"uploadDate\" content=\"2013-07-03T17:31:20Z\" \/><meta itemprop=\"name\" content=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" \/><meta itemprop=\"description\" content=\"Start A FREE 30 Day Trial Now: https:\/\/bbcom.me\/free-30-Day-Trial Shop Supplements, Vitamins and More! https:\/\/bbcom.me\/shop Add this straight arm pulldown exercise to your back workout! You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions. Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.\"><div class=\"lyte-wrapper\" title=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_wcVDItawocI\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_wcVDItawocI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FwcVDItawocI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Straight Arm Pulldown - Back Exercise - Bodybuilding.com<\/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\/wcVDItawocI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FwcVDItawocI%2F0.jpg\" alt=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" 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\">Fixe la poign\u00e9e en haut de la machine \u00e0 poulie.<\/p>\n<p class=\"num\">Place-toi devant la tour et saisis la poign\u00e9e des deux mains en pronation, avec un \u00e9cartement d\u2019environ la largeur des \u00e9paules.<\/p>\n<p class=\"num\">Recule d\u2019un petit pas et, si n\u00e9cessaire, abaisse l\u00e9g\u00e8rement la poign\u00e9e afin que tes bras soient tendus devant ton corps. Garde les coudes l\u00e9g\u00e8rement d\u00e9verrouill\u00e9s, sans pour autant plier les bras.<\/p>\n<p class=\"num\">Penche l\u00e9g\u00e8rement le haut du corps vers l\u2019avant et cambre doucement le dos. Tu es en position de d\u00e9part.<\/p>\n<p class=\"num\">Les bras tendus, tire la poign\u00e9e vers le bas en direction de tes hanches, en lui faisant d\u00e9crire un arc de cercle. Garde les bras tendus pendant tout le mouvement.<\/p>\n<p class=\"num\">Maintiens bri\u00e8vement cette position avant de revenir \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>Une erreur fr\u00e9quente en salle consiste \u00e0 fl\u00e9chir les coudes pendant cet exercice, ce qui se produit g\u00e9n\u00e9ralement lorsque la charge est trop lourde. Pour y rem\u00e9dier, r\u00e9duis simplement le poids.<\/p>\n<p>\u00c9vite d\u2019utiliser l\u2019\u00e9lan. Balancer le haut du corps et les bras d\u00e9placera la charge, mais rendra le travail des grands dorsaux et des muscles stabilisateurs moins efficace. Cela sollicite davantage les tendons et les articulations et peut entra\u00eener des blessures.<\/p>\n<p>Veille \u00e0 garder le dos droit, l\u00e9g\u00e8rement inclin\u00e9 vers l\u2019avant et tr\u00e8s l\u00e9g\u00e8rement cambr\u00e9. N\u2019arrondis pas le dos.<\/p>\n","protected":false},"featured_media":6489,"parent":0,"template":"","meta":[],"muskelgruppe":[1664,1676],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Pullover \u00e0 la poulie, tirage bras tendus","target-muscles":24759,"equipment":5053,"muscles":[5363,5361,5365,5362],"supporting-muscles":null,"training-type":null,"training-plans":5493,"alternative_exercises":[6640,7439,7665]},"yoast_head":"<title>Tirage bras tendus \u00e0 la poulie | Training.fit<\/title>\n<meta name=\"description\" content=\"Tirage bras tendus \u00e0 la poulie : d\u00e9couvre le trajet vers les hanches et la posture du buste. 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