{"id":8736,"date":"2026-10-17T14:01:21","date_gmt":"2026-10-17T12:01:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8736"},"modified":"2026-10-17T21:42:30","modified_gmt":"2026-10-17T19:42:30","slug":"rosca-com-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/rosca-com-halteres\/","title":{"rendered":"Rosca b\u00edceps"},"content":{"rendered":"<p>A rosca b\u00edceps \u00e9, sem d\u00favida, um dos exerc\u00edcios mais conhecidos. Voc\u00ea segura um peso nas m\u00e3os e o movimenta estendendo e flexionando os cotovelos. A rosca b\u00edceps n\u00e3o \u00e9 popular s\u00f3 na academia: ela tamb\u00e9m aparece com frequ\u00eancia em filmes e na televis\u00e3o.<\/p>\n<p>O que talvez os iniciantes n\u00e3o saibam \u00e9 que a rosca b\u00edceps tem muitas varia\u00e7\u00f5es. Pode ser feita <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9456\">sentado<\/a>, <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9454\">deitado<\/a> ou <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9519\">em p\u00e9<\/a>, <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8741\">na polia<\/a> ou <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9509\">na m\u00e1quina<\/a>, com halteres, <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8764\">barra reta<\/a>, barra W e muito mais. Dependendo do equipamento, da posi\u00e7\u00e3o da pegada e da execu\u00e7\u00e3o, voc\u00ea pode trabalhar o b\u00edceps de formas diferentes.<\/p>\n<p>Em todos os casos, voc\u00ea treina a cabe\u00e7a longa (Musculus biceps brachii, Caput longum) e a cabe\u00e7a curta (Musculus biceps brachii, Caput breve) do b\u00edceps. O m\u00fasculo braquial, localizado no bra\u00e7o, tamb\u00e9m participa.<\/p>\n<p>O movimento da rosca b\u00edceps \u00e9 simples, o que a torna um \u00f3timo exerc\u00edcio para iniciantes.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercicios_basicos_em_vez_de_rosca_biceps\">Exerc\u00edcios b\u00e1sicos em vez de rosca b\u00edceps<\/span><\/h3>\n<p>A rosca b\u00edceps \u00e9 muito popular porque o alto grau de isolamento permite sentir muito bem o trabalho do m\u00fasculo. E, claro, todo mundo quer ter bra\u00e7os grandes. Embora o exerc\u00edcio seja f\u00e1cil de aprender e dominar, ele nem sempre \u00e9 a melhor escolha para quem est\u00e1 come\u00e7ando.<\/p>\n<p>O b\u00edceps tamb\u00e9m \u00e9 ativado em exerc\u00edcios b\u00e1sicos, como a barra fixa e as remadas, que podem estimular o crescimento muscular enquanto trabalham grupos musculares maiores ao mesmo tempo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Como mencionado, existem muitas formas de fazer a rosca b\u00edceps, e n\u00e3o h\u00e1 uma recomenda\u00e7\u00e3o \u00fanica que sirva para todo mundo.<\/p>\n<p>No entanto, a rosca b\u00edceps tradicional com dois halteres \u00e9 uma op\u00e7\u00e3o simples e eficaz pelo isolamento dos m\u00fasculos-alvo. Voc\u00ea s\u00f3 precisa de dois halteres.<\/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%2FykJmrZ5v0Oo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ykJmrZ5v0Oo\" \/><meta itemprop=\"duration\" content=\"PT1M49S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-22T13:25:17Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" \/><meta itemprop=\"description\" content=\"Learn proper dumbbell form with these helpful tools! Adjustable Dumbbell: \ud83d\udd17https:\/\/amzn.to\/3DoVKT4 Storage Organizer for Home Gym: \ud83d\udd17https:\/\/amzn.to\/3NyoI7t Dumbbell Set with Heavy Duty A-Frame Rack: \ud83d\udd17https:\/\/amzn.to\/3tQP24W Training Workout Occlusion Bands: \ud83d\udd17https:\/\/amzn.to\/3Dpw1d1 Big Biceps &amp; Forearms Fast: \ud83d\udd17https:\/\/amzn.to\/3Nsgoq5 How to Do a Dumbbell Biceps Curl | Arm Workout \\ Full Playlist - https:\/\/www.youtube.com\/playlist?list=PLAE99D5078C75964D - - Like these Arm Workout Tutorials !!! Check out the official app http:\/\/apple.co\/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Arm Workout for Men videos: http:\/\/www.howcast.com\/videos\/503582-How-to-Do-a-Dumbbell-Biceps-Curl-Arm-Workout Okay. So today we&#039;re going to do a dumbbell bicep curl. And we&#039;re going to do this together. It&#039;s a dual bicep curl. So that means both arms are going to be working together. It&#039;s not one at a time. Again, this is to work your biceps, and a bit of your forearms, and your wrists. So starting out, again, base. Always start with the base. Always start with the feet. Knees are nice and loose. Elbows, and your arms. Loose. Not locked out. Don&#039;t want to hurt that joint. Keep it loose. To start the position, you&#039;re going to start with your hands in neutral position, meaning they&#039;re sideways. They&#039;re not up. They&#039;re not down. They&#039;re by your side. To do this. Again, both dumbbells together. Come up. Squeeze. And control the negative. As you control the negative back down, you&#039;re going to rotate your hands back to the start position. Okay? Now, with this, breathing is very important. You always want to breathe during the part that you&#039;re working against gravity. Okay? So you&#039;re going to breathe out, and breathe in as you come back down. Again, you&#039;re controlling it. Bad habits that you see, guy&#039;s throwing the weight up, dropping the weight down. Not doing a thing to help themselves. Always keep control. Especially during the negative. It&#039;s very important to keep control during that negative. During the part where you&#039;re releasing the weight. It actually benefits you two fold to control that part of the exercise, as opposed to just the contraction. Another bad habit you see, guys moving their elbows all the way forward to try to get leverage. That takes away from my exercise completely. Keep those elbows locked in place. Again, up. Squeeze that bicep at the top. And release. And that&#039;s your dumbbell curl. Related Searches : How do you do bicep curls with dumbbells Is it better to do bicep curls with dumbbells Can you build biceps with dumbbells How can I get big biceps fast\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ykJmrZ5v0Oo\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ykJmrZ5v0Oo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FykJmrZ5v0Oo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Biceps Curl | Arm Workout<\/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\/ykJmrZ5v0Oo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FykJmrZ5v0Oo%2F0.jpg\" alt=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" 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\">Segure um halter em cada m\u00e3o, com os bra\u00e7os estendidos ao lado do corpo.<\/p>\n<p class=\"num\">Eleve os halteres ao mesmo tempo, flexionando os cotovelos. Ao iniciar o movimento, gire as palmas das m\u00e3os para que fiquem voltadas para a frente.<\/p>\n<p class=\"num\">Ao chegar ao topo, mantenha a contra\u00e7\u00e3o por um instante. O dorso das m\u00e3os agora deve ficar voltado para a frente.<\/p>\n<p class=\"num\">Para completar uma repeti\u00e7\u00e3o, des\u00e7a os halteres de forma controlada. As palmas das m\u00e3os fazem o mesmo giro no sentido inverso.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Variacoes_de_execucao\">Varia\u00e7\u00f5es de execu\u00e7\u00e3o<\/span><\/h2>\n<p>A rosca b\u00edceps \u00e9 f\u00e1cil de aprender e executar. Al\u00e9m da varia\u00e7\u00e3o descrita acima, existem outras formas de fazer o exerc\u00edcio. Veja a seguir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rosca_biceps_alternada\">Rosca b\u00edceps alternada<\/span><\/h3>\n<p>As instru\u00e7\u00f5es passo a passo descrevem a execu\u00e7\u00e3o em que os dois halteres sobem ao mesmo tempo. Voc\u00ea tamb\u00e9m pode fazer a rosca b\u00edceps de forma alternada.<\/p>\n<p>Isso significa que voc\u00ea s\u00f3 levanta o segundo bra\u00e7o depois de completar o movimento do primeiro. Essa execu\u00e7\u00e3o reduz um pouco a intensidade do treino, e o descanso maior pode permitir mais repeti\u00e7\u00f5es.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rosca_biceps_com_amplitude_reduzida\">Rosca b\u00edceps com amplitude reduzida<\/span><\/h3>\n<p>Normalmente, a rosca b\u00edceps \u00e9 feita em toda a amplitude do movimento, levando o halter da posi\u00e7\u00e3o inicial perto do quadril at\u00e9 o ponto mais alto em que ainda h\u00e1 tens\u00e3o muscular.<\/p>\n<p>\u00c0s vezes, por\u00e9m, voc\u00ea v\u00ea pessoas na academia encurtando o movimento. Esse m\u00e9todo tamb\u00e9m \u00e9 v\u00e1lido. No entanto, o efeito depende da parte do movimento que voc\u00ea treina, e o ganho de for\u00e7a ocorre principalmente naquela faixa do movimento.<\/p>\n<p>Essa varia\u00e7\u00e3o s\u00f3 \u00e9 recomendada para corrigir pontos fracos espec\u00edficos em uma parte da amplitude do movimento. A longo prazo, fazer o movimento completo \u00e9 a melhor op\u00e7\u00e3o.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sustentacao_isometrica\">Sustenta\u00e7\u00e3o isom\u00e9trica<\/span><\/h3>\n<p>Outra varia\u00e7\u00e3o da rosca b\u00edceps consiste em manter o peso parado no ar. Em vez de subir e descer os halteres, levante os bra\u00e7os uma \u00fanica vez e mantenha-os suspensos pelo maior tempo poss\u00edvel.<\/p>\n<p>Em pouco tempo, isso imp\u00f5e uma carga elevada aos m\u00fasculos, estimulando o crescimento. Assim como na rosca b\u00edceps com amplitude reduzida (veja acima), voc\u00ea treina o b\u00edceps de formas diferentes conforme a posi\u00e7\u00e3o dos antebra\u00e7os. Se os halteres ficarem mais perto dos ombros, o est\u00edmulo ser\u00e1 diferente daquele produzido ao mant\u00ea-los mais pr\u00f3ximos do ch\u00e3o.<\/p>\n<p>Essa execu\u00e7\u00e3o \u00e9 mais indicada para praticantes avan\u00e7ados.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>\u00c9 muito comum ver pessoas fazendo rosca b\u00edceps com impulso na academia. Em vez de descer os halteres de forma controlada, elas os balan\u00e7am rapidamente para baixo at\u00e9 estender completamente os bra\u00e7os. Com os bra\u00e7os totalmente esticados, usam o embalo para levar os halteres de volta para cima. Evite essa execu\u00e7\u00e3o, pois ela reduz bastante o est\u00edmulo do treino.<\/p>\n<p>De forma geral, movimente os halteres principalmente a partir dos cotovelos. A rosca b\u00edceps n\u00e3o come\u00e7a nos ombros.<\/p>\n","protected":false},"featured_media":8740,"parent":0,"template":"","meta":[],"muskelgruppe":[1618],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Rosca de b\u00edceps, Flex\u00e3o de cotovelos","target-muscles":24560,"equipment":4990,"muscles":5259,"supporting-muscles":null,"training-type":null,"training-plans":[5475,5473,5477,5464,5471,28728,28764,28770,28782,28794,28692,28758,28776],"alternative_exercises":[8764,8741,7387,9509,9519,9456,9454,9699,9911,9975,7660]},"yoast_head":"<title>Rosca b\u00edceps: como executar o exerc\u00edcio corretamente &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Existem muitas varia\u00e7\u00f5es da rosca de b\u00edceps. 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