{"id":9456,"date":"2026-10-17T14:14:24","date_gmt":"2026-10-17T12:14:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9456"},"modified":"2026-10-17T21:51:15","modified_gmt":"2026-10-17T19:51:15","slug":"rosca-halteres-banco-inclinado","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/rosca-halteres-banco-inclinado\/","title":{"rendered":"Rosca b\u00edceps com halteres no banco inclinado"},"content":{"rendered":"<p>A rosca b\u00edceps no banco inclinado \u00e9 uma varia\u00e7\u00e3o popular desse conhecido exerc\u00edcio. A principal diferen\u00e7a est\u00e1 na postura do corpo. Em vez de ficar em p\u00e9 ou sentado com o tronco ereto, voc\u00ea se senta em um banco inclinado e se recosta, apoiando o tronco no encosto. O restante do movimento \u00e9 igual ao da <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8736\">rosca b\u00edceps tradicional<\/a>: deixe os bra\u00e7os estendidos ao lado do corpo e depois flexione os dois cotovelos, elevando os pesos.<\/p>\n<p>N\u00e3o confunda esse exerc\u00edcio com a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9519\">rosca Scott no banco inclinado<\/a>. Nela, voc\u00ea fica atr\u00e1s do banco e apoia os bra\u00e7os no encosto para isolar melhor o b\u00edceps. Outra alternativa \u00e9 a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9509\">rosca Scott na m\u00e1quina<\/a>. Tamb\u00e9m h\u00e1 outras formas de fazer a rosca b\u00edceps, como <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8764\">com barra<\/a> e <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8741\">na polia<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Uma vantagem da rosca b\u00edceps no banco inclinado \u00e9 o leve alongamento do b\u00edceps causado pelo maior \u00e2ngulo entre os bra\u00e7os e o tronco. Isso aumenta a intensidade do trabalho do b\u00edceps e permite isol\u00e1-lo melhor.<\/p>\n<p>N\u00e3o existe uma regra exata para o \u00e2ngulo do encosto. Ajuste-o para deixar os bra\u00e7os pendurados na vertical sem sentir sobrecarga nos ombros. Como refer\u00eancia geral, dependendo do banco, uma ou duas posi\u00e7\u00f5es antes da regulagem de 90 graus devem ser suficientes.<\/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%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 \/>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\">Pegue um halter em cada m\u00e3o.<\/p>\n<p class=\"num\">Sente-se no banco inclinado com o tronco ereto.<\/p>\n<p class=\"num\">Recoste o tronco. As costas e a cabe\u00e7a devem tocar o encosto.<\/p>\n<p class=\"num\">Deixe os bra\u00e7os pendurados ao lado do corpo, com os halteres nas m\u00e3os. Vire as palmas para a frente, em pegada supinada. Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Flexione os cotovelos para elevar a carga. Procure levar os halteres em dire\u00e7\u00e3o aos ombros. Importante: n\u00e3o mova os ombros durante essa a\u00e7\u00e3o. A parte superior dos bra\u00e7os n\u00e3o deve mudar de posi\u00e7\u00e3o.<\/p>\n<p class=\"num\">Ao chegar ao topo, segure o peso por um breve instante e depois des\u00e7a-o de forma controlada at\u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Um erro t\u00edpico \u00e9 movimentar os ombros. Mantenha a parte superior dos bra\u00e7os na posi\u00e7\u00e3o inicial, apontando para baixo durante todo o exerc\u00edcio. Evite levar os bra\u00e7os para a frente a partir dos ombros, pois isso reduz a tens\u00e3o e a vantagem da rosca no banco inclinado. O peso deve se mover apenas pela flex\u00e3o dos cotovelos.<\/p>\n<p>Tamb\u00e9m evite o balan\u00e7o, um erro cl\u00e1ssico. Al\u00e9m de provocar o problema descrito acima, ele reduz o est\u00edmulo do treino ao diminuir a carga efetiva. O balan\u00e7o descontrolado, principalmente com cargas maiores, tamb\u00e9m aumenta o risco de les\u00e3o. Como os ombros ficam inclinados para tr\u00e1s por causa da posi\u00e7\u00e3o do tronco, usar impulso pode se tornar um problema rapidamente.<\/p>\n","protected":false},"featured_media":9459,"parent":0,"template":"","meta":[],"muskelgruppe":[1618],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Rosca inclinada com halteres","target-muscles":24560,"equipment":[4990,4983],"muscles":[5259,5222],"supporting-muscles":null,"training-type":null,"training-plans":[5475,5473,5477,28752],"alternative_exercises":[8736,8764,8741,7387]},"yoast_head":"<title>Rosca b\u00edceps com halteres no banco inclinado - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Rosca b\u00edceps com halteres no banco inclinado: confira a inclina\u00e7\u00e3o do banco e a posi\u00e7\u00e3o dos ombros. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/pt-br\/exercicio\/rosca-halteres-banco-inclinado\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rosca b\u00edceps com halteres no banco inclinado\" \/>\n<meta property=\"og:description\" content=\"Rosca b\u00edceps com halteres no banco inclinado: confira a inclina\u00e7\u00e3o do banco e a posi\u00e7\u00e3o dos ombros. 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