{"id":9040,"date":"2026-09-26T19:06:35","date_gmt":"2026-09-26T17:06:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9040"},"modified":"2026-09-26T19:06:35","modified_gmt":"2026-09-26T17:06:35","slug":"barra-fixa-pegada-neutra","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/barra-fixa-pegada-neutra\/","title":{"rendered":"Barra fixa com pegada neutra"},"content":{"rendered":"<p>A barra fixa com pegada neutra \u00e9 uma varia\u00e7\u00e3o de pegada da <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9010\">barra fixa tradicional<\/a>. O movimento \u00e9 o mesmo: voc\u00ea se pendura na barra e puxa o corpo para cima at\u00e9 o queixo ficar na altura das m\u00e3os.<\/p>\n<p>A principal diferen\u00e7a em rela\u00e7\u00e3o \u00e0 pegada pronada est\u00e1 na posi\u00e7\u00e3o das m\u00e3os e dos bra\u00e7os. Na pegada neutra, as palmas ficam voltadas uma para a outra. Por\u00e9m, isso muda a ativa\u00e7\u00e3o muscular menos do que voc\u00ea imagina: em um estudo com 19 homens treinados em for\u00e7a, s\u00f3 a por\u00e7\u00e3o m\u00e9dia do trap\u00e9zio foi <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1050641116302978\" target=\"_blank\" rel=\"noopener\">significativamente mais ativada<\/a> na pegada pronada do que na neutra. O b\u00edceps, a por\u00e7\u00e3o m\u00e9dia do deltoide, a parte superior do peitoral e o lat\u00edssimo do dorso trabalharam de forma parecida nas duas pegadas.<span id='quelle-1-9040' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/pt-br\/exercicio\/barra-fixa-pegada-neutra\/#quelle-bottom-1-9040' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>A barra fixa com pegada neutra \u00e9 uma alternativa interessante \u00e0 pegada pronada se voc\u00ea quiser variar a empunhadura. Dependendo da pessoa, ela pode ser mais f\u00e1cil para iniciantes, oferecendo uma forma de come\u00e7ar quando a barra fixa tradicional ainda \u00e9 muito dif\u00edcil.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>A maioria das barras com op\u00e7\u00e3o de pegada neutra oferece duas larguras: fechada e aberta. A pegada neutra aberta costuma ser mais dif\u00edcil que a barra fixa tradicional. Iniciantes devem come\u00e7ar pela pegada neutra fechada.<\/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%2FBOKk34bxFDM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/BOKk34bxFDM\" \/><meta itemprop=\"duration\" content=\"PT1M8S\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-28T07:50:26Z\" \/><meta itemprop=\"name\" content=\"Inner Hammer Grip Pull Up - IRON GYM\u00ae Training Academy\" \/><meta itemprop=\"description\" content=\"IRON GYM\u00ae Learn how to perform Inner Hammer Grip Pull Up with IRON GYM MAX. IRON GYM MAX is similar product with IRON GYM Xtreme.\"><div class=\"lyte-wrapper\" title=\"Inner Hammer Grip Pull Up - IRON GYM&reg; Training Academy\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_BOKk34bxFDM\"><div id=\"lyte_BOKk34bxFDM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBOKk34bxFDM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Inner Hammer Grip Pull Up - IRON GYM\u00ae Training Academy<\/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\/BOKk34bxFDM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBOKk34bxFDM%2F0.jpg\" alt=\"Inner Hammer Grip Pull Up - IRON GYM&reg; Training Academy\" 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\" id=\"step1\">Fique sob a barra e segure os pegadores paralelos, com as palmas das m\u00e3os voltadas uma para a outra.<\/p>\n<p class=\"num\" id=\"step2\">Flexione levemente as pernas e deixe o corpo pendurado na barra.<\/p>\n<p class=\"num\" id=\"step3\">Aproxime as esc\u00e1pulas.<\/p>\n<p class=\"num\" id=\"step4\">Puxe o corpo para cima usando os bra\u00e7os e os m\u00fasculos das costas, at\u00e9 o queixo chegar \u00e0 altura das m\u00e3os. Mantenha os cotovelos paralelos entre si, sem abri-los para os lados.<\/p>\n<p class=\"num\" id=\"step5\">Des\u00e7a o corpo lentamente e com controle at\u00e9 voltar \u00e0 posi\u00e7\u00e3o inicial, pendurado na barra.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Na academia, voc\u00ea pode ver pessoas usando as pernas para ganhar impulso e facilitar o exerc\u00edcio. Evite isso na barra fixa com pegada neutra, assim como em todas as varia\u00e7\u00f5es de barra fixa.<\/p>\n<p>Al\u00e9m disso, use toda a amplitude do movimento: des\u00e7a e suba o corpo o suficiente. Fazer barra fixa com apenas metade da amplitude reduz bastante o efeito do treino.<\/p>\n","protected":false},"featured_media":9045,"parent":0,"template":"","meta":[],"muskelgruppe":[1632,1618,1620],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Barra fixa com pegada martelo, Barra fixa com pegada neutra fechada","target-muscles":27508,"equipment":4978,"muscles":[5259,5222,5236,5234,5239,5235],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9220,9222]},"yoast_head":"<title>Barra fixa com pegada neutra - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Barra fixa com pegada neutra: confira a pegada nos apoios paralelos e o trajeto dos cotovelos. 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