{"id":8558,"date":"2026-10-12T21:06:25","date_gmt":"2026-10-12T19:06:25","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8558"},"modified":"2026-10-12T21:06:25","modified_gmt":"2026-10-12T19:06:25","slug":"remada-alta-com-barra","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/remada-alta-com-barra\/","title":{"rendered":"Remada alta com barra"},"content":{"rendered":"<p>A remada alta com barra \u00e9 um exerc\u00edcio cl\u00e1ssico e popular para trabalhar o <a href=\"https:\/\/training.fit\/pt-br\/?taxonomy=muskelgruppe&#038;term=treino-de-pescoco-e-trapezio\">trap\u00e9zio<\/a>. Embora geralmente seja feita com uma <a href=\"https:\/\/training.fit\/pt-br\/?post_type=equipment&#038;p=4951\">barra reta<\/a>, voc\u00ea tamb\u00e9m pode usar uma barra W. Em p\u00e9, com o corpo ereto, voc\u00ea puxa o peso para cima at\u00e9 abaixo do queixo.<\/p>\n<p>Como alternativas, voc\u00ea pode experimentar a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8583\">remada alta com halteres<\/a> ou a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8581\">remada alta com el\u00e1stico<\/a>. Essas varia\u00e7\u00f5es sobrecarregam menos os punhos, mas exigem mais estabiliza\u00e7\u00e3o e um controle mais cuidadoso dos bra\u00e7os.<\/p>\n<p>Esse exerc\u00edcio fortalece n\u00e3o s\u00f3 o trap\u00e9zio, mas tamb\u00e9m os ombros, principalmente a por\u00e7\u00e3o lateral. Ao contr\u00e1rio do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9565\">encolhimento de ombros<\/a>, ele n\u00e3o \u00e9 um exerc\u00edcio isolado para o trap\u00e9zio, e sim um exerc\u00edcio composto. Em alguns aspectos, pode ser comparado \u00e0 <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9481\">remada com halteres no banco inclinado<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>A remada alta com barra pode parecer simples, mas exige um pouco de pr\u00e1tica. O movimento n\u00e3o \u00e9 muito complicado, por\u00e9m a execu\u00e7\u00e3o correta precisa ser aprendida e feita com aten\u00e7\u00e3o.<\/p>\n<p>A largura da pegada pode mudar a atividade muscular. Em um estudo com 16 homens com experi\u00eancia em muscula\u00e7\u00e3o, pegadas mais abertas aumentaram a atividade de v\u00e1rias por\u00e7\u00f5es do deltoide e do trap\u00e9zio, com diferen\u00e7as entre a subida e a descida da barra. O estudo mediu a atividade durante o exerc\u00edcio, n\u00e3o o crescimento muscular a longo prazo.<span id='quelle-1-8558' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/pt-br\/exercicio\/remada-alta-com-barra\/#quelle-bottom-1-8558' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/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 \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Fique em p\u00e9 com os p\u00e9s afastados na largura do quadril.<\/p>\n<p class=\"num\">Segure a barra com as m\u00e3os tamb\u00e9m na largura do quadril, usando uma pegada pronada.<\/p>\n<p class=\"num\">Mantenha as costas retas, a cabe\u00e7a voltada para a frente e o peito aberto.<\/p>\n<p class=\"num\">Puxe a barra para cima de maneira uniforme, mantendo-a pr\u00f3xima do corpo.<\/p>\n<p class=\"num\">Leve a barra at\u00e9 abaixo do queixo, com os cotovelos mais altos que os punhos.<\/p>\n<p class=\"num\">Ao terminar o movimento, des\u00e7a a barra de forma controlada e comece uma nova repeti\u00e7\u00e3o sem usar impulso.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Na remada alta, a subida deve ser uniforme e controlada. Evite balan\u00e7ar o peso entre uma repeti\u00e7\u00e3o e outra, pois isso n\u00e3o s\u00f3 prejudica o movimento, como tamb\u00e9m reduz o efeito do treino.<\/p>\n","protected":false},"featured_media":8563,"parent":0,"template":"","meta":[],"muskelgruppe":[1614,1615],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Upright row","target-muscles":26721,"equipment":4951,"muscles":[5240,5231],"supporting-muscles":null,"training-type":null,"training-plans":[5475,5473],"alternative_exercises":[8583,8581,7149]},"yoast_head":"<title>Remada alta com barra - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Remada alta com barra: confira as op\u00e7\u00f5es de pegada e o trajeto da barra. 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