{"id":6556,"date":"2026-10-17T14:14:22","date_gmt":"2026-10-17T12:14:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6556"},"modified":"2026-10-17T21:51:11","modified_gmt":"2026-10-17T19:51:11","slug":"curl-incline-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/curl-incline-halteres\/","title":{"rendered":"Curl inclin\u00e9 avec halt\u00e8res"},"content":{"rendered":"<p>Le curl inclin\u00e9 avec halt\u00e8res est une variante populaire du c\u00e9l\u00e8bre exercice pour les biceps. La principale diff\u00e9rence tient \u00e0 la position du corps. Au lieu de rester debout ou assis \u00e0 la verticale, tu t\u2019assieds sur un banc inclin\u00e9 et te penches en arri\u00e8re, de sorte que le haut du corps repose sur le dossier. Le reste du mouvement est identique au <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6319\">curl classique avec halt\u00e8res<\/a> : tu laisses tes bras tendus pendre de chaque c\u00f4t\u00e9 du corps, puis tu fl\u00e9chis les deux coudes pour remonter les avant-bras.<\/p>\n<p>Ne confonds pas cet exercice avec le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6581\">curl au pupitre sur banc inclin\u00e9<\/a>. Dans cette version, tu te tiens derri\u00e8re le banc inclin\u00e9 et poses les bras sur le dossier pour mieux les isoler. Le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6574\">curl au pupitre \u00e0 la machine<\/a> constitue une autre possibilit\u00e9. Tu peux aussi effectuer des curls <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6323\">avec une barre<\/a> ou <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6320\">\u00e0 la poulie<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le curl inclin\u00e9 avec halt\u00e8res pr\u00e9sente l\u2019avantage d\u2019\u00e9tirer l\u00e9g\u00e8rement les biceps en raison de l\u2019angle plus important entre le buste et les bras. Cela augmente l\u2019intensit\u00e9 du travail des biceps et permet de mieux les isoler.<\/p>\n<p>Il n\u2019existe pas de r\u00e8gle pr\u00e9cise pour l\u2019angle du dossier. R\u00e8gle-le de fa\u00e7on \u00e0 pouvoir laisser les bras pendre verticalement sans ressentir de g\u00eane dans les \u00e9paules. \u00c0 titre indicatif, selon le banc, un ou deux crans avant la position \u00e0 90 degr\u00e9s devraient suffire.<\/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%2FsoxrZlIl35U%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/soxrZlIl35U\" \/><meta itemprop=\"duration\" content=\"PT1M45S\" \/><meta itemprop=\"uploadDate\" content=\"2011-10-15T16:59:38Z\" \/><meta itemprop=\"name\" content=\"How To: Seated Incline Dumbbell Bicep Curl\" \/><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: Seated Incline Dumbbell Bicep Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_soxrZlIl35U\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_soxrZlIl35U\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FsoxrZlIl35U%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Seated Incline Dumbbell Bicep Curl<\/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\/soxrZlIl35U\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FsoxrZlIl35U%2F0.jpg\" alt=\"How To: Seated Incline Dumbbell Bicep Curl\" 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\">Prends un halt\u00e8re dans chaque main.<\/p>\n<p class=\"num\">Assieds-toi sur le si\u00e8ge du banc inclin\u00e9 en gardant le buste droit.<\/p>\n<p class=\"num\">Penche le haut du corps en arri\u00e8re. Ton dos et ta t\u00eate doivent toucher le dossier.<\/p>\n<p class=\"num\">Laisse les bras qui tiennent les halt\u00e8res pendre de chaque c\u00f4t\u00e9 du corps. Tourne les paumes vers l\u2019avant, en supination. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Plie les coudes et remonte les charges vers les \u00e9paules. Important : ne bouge pas les \u00e9paules pendant le mouvement. Le haut des bras ne doit pas changer de position.<\/p>\n<p class=\"num\">Une fois en haut, maintiens bri\u00e8vement les halt\u00e8res, puis redescends-les de fa\u00e7on contr\u00f4l\u00e9e jusqu\u2019\u00e0 la position de d\u00e9part.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Une erreur fr\u00e9quente consiste \u00e0 bouger l\u2019\u00e9paule. Il est important de garder le haut du bras dans sa position de d\u00e9part, toujours dirig\u00e9 vers le bas pendant l\u2019exercice. \u00c9vite d\u2019avancer le bras en bougeant l\u2019\u00e9paule, car cela r\u00e9duit la tension et l\u2019avantage du curl inclin\u00e9 avec halt\u00e8res. Le d\u00e9placement de la charge doit venir uniquement du coude.<\/p>\n<p>\u00c9vite aussi l\u2019erreur classique qui consiste \u00e0 te balancer. D\u2019une part, cela entra\u00eene l\u2019erreur d\u00e9crite plus haut ; d\u2019autre part, cela r\u00e9duit le stimulus d\u2019entra\u00eenement, car tes biceps soul\u00e8vent en r\u00e9alit\u00e9 moins de poids. De plus, un balancement incontr\u00f4l\u00e9, surtout avec des charges lourdes, augmente le risque de blessure. Comme l\u2019\u00e9paule est inclin\u00e9e vers l\u2019arri\u00e8re en raison de la position du buste, un mouvement de balancier peut rapidement devenir probl\u00e9matique.<\/p>\n","protected":false},"featured_media":6561,"parent":0,"template":"","meta":[],"muskelgruppe":[1662],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Curl biceps sur banc inclin\u00e9","target-muscles":24550,"equipment":[5083,5073],"muscles":[5388,5349],"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493,5497,28750],"alternative_exercises":[6319,6323,6320,7350]},"yoast_head":"<title>Curl inclin\u00e9 avec halt\u00e8res | Training.fit<\/title>\n<meta name=\"description\" content=\"Curl inclin\u00e9 avec halt\u00e8res : d\u00e9couvre l\u2019inclinaison du banc et la position des \u00e9paules. 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