{"id":6594,"date":"2026-09-23T20:43:15","date_gmt":"2026-09-23T18:43:15","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6594"},"modified":"2026-10-17T21:14:15","modified_gmt":"2026-10-17T19:14:15","slug":"shrug-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/shrug-halteres\/","title":{"rendered":"Shrug avec halt\u00e8res"},"content":{"rendered":"<p>Le shrug avec halt\u00e8res est un excellent exercice pour cibler les trap\u00e8zes. Il te suffit de tenir des halt\u00e8res et de hausser les \u00e9paules. D\u2019autres exercices pour les trap\u00e8zes, comme le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6262\">tirage menton<\/a> ou le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6478\">tirage vertical<\/a>, font aussi travailler le haut du dos, les \u00e9paules et les bras, tandis que le shrug est sp\u00e9cialement con\u00e7u pour les trap\u00e8zes.<\/p>\n<p>Tu peux essayer diff\u00e9rentes variantes, telles que les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6475\">shrugs \u00e0 la barre<\/a>, les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6567\">shrugs sur banc inclin\u00e9<\/a>, les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6599\">shrugs \u00e0 la poulie<\/a> et, pour la maison, les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6601\">shrugs avec \u00e9lastique<\/a>. Toutes ces variantes reposent sur le m\u00eame mouvement de base, mais les shrugs avec halt\u00e8res sont consid\u00e9r\u00e9s comme les plus naturels en raison de la position des bras.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Avec des halt\u00e8res, tu ne peux pas r\u00e9gler la largeur de prise comme lors des shrugs \u00e0 la barre. Les charges doivent rester de chaque c\u00f4t\u00e9 du corps, les paumes face \u00e0 face, tourn\u00e9es vers le corps.<\/p>\n<p>Il existe deux fa\u00e7ons d\u2019effectuer les shrugs : tu peux soit garder les omoplates rapproch\u00e9es pendant tout l\u2019exercice, soit les laisser se d\u00e9placer vers les oreilles lorsque tu l\u00e8ves les \u00e9paules.<\/p>\n<p>Les instructions suivantes d\u00e9crivent la m\u00e9thode avec les omoplates constamment rapproch\u00e9es. Pour la seconde option, consulte les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6475\">shrugs \u00e0 la barre<\/a>, qui peuvent aussi s\u2019effectuer avec des halt\u00e8res.<\/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%2FcJRVVxmytaM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cJRVVxmytaM\" \/><meta itemprop=\"duration\" content=\"PT1M42S\" \/><meta itemprop=\"uploadDate\" content=\"2010-03-27T17:12:58Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Shrugs\" \/><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: Dumbbell Shrugs\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cJRVVxmytaM\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_cJRVVxmytaM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcJRVVxmytaM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Shrugs<\/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\/cJRVVxmytaM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcJRVVxmytaM%2F0.jpg\" alt=\"How To: Dumbbell Shrugs\" 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\">Tiens-toi debout, les pieds \u00e0 la largeur des \u00e9paules, et garde le dos droit.<\/p>\n<p class=\"num\">Rapproche les omoplates. Les halt\u00e8res doivent rester de chaque c\u00f4t\u00e9 du corps, les paumes face \u00e0 face, tourn\u00e9es vers le corps. Tu es en position de d\u00e9part.<\/p>\n<p class=\"num\">Fais monter les halt\u00e8res verticalement en haussant les \u00e9paules. Garde les omoplates rapproch\u00e9es. Le mouvement doit venir uniquement des \u00e9paules. Maintiens bri\u00e8vement la position, puis redescends lentement les charges, 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>Pendant les shrugs, veille \u00e0 d\u00e9placer les charges uniquement en levant les \u00e9paules. \u00c9vite de plier les genoux et d\u2019utiliser l\u2019extension des jambes pour projeter les halt\u00e8res vers le haut.<\/p>\n<p>\u00c9vite \u00e9galement de balancer les charges ou de faire de petits mouvements circulaires, car cela peut r\u00e9duire l\u2019efficacit\u00e9 de l\u2019entra\u00eenement et solliciter inutilement les articulations des \u00e9paules. Bouge lentement et de fa\u00e7on contr\u00f4l\u00e9e, et r\u00e9duis la charge si n\u00e9cessaire.<\/p>\n","protected":false},"featured_media":6598,"parent":0,"template":"","meta":[],"muskelgruppe":[1659],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Haussement d\u2019\u00e9paules","target-muscles":30925,"equipment":5083,"muscles":5367,"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493,28792],"alternative_exercises":[6475,6599,6601,7081,8467]},"yoast_head":"<title>Shrug avec halt\u00e8res | Training.fit<\/title>\n<meta name=\"description\" content=\"Shrug avec halt\u00e8res : d\u00e9couvre le mouvement des \u00e9paules sans rotation ni balancement. 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