\u00c9chauffement<\/strong>: R\u00e9alisez 10 pompes classiques, 5 \u00e0 8 tractions serr\u00e9es, et une s\u00e9rie l\u00e9g\u00e8re d\u2019\u00e9chauffement de curls \u00e0 environ 40 % de votre poids de travail. Cela active les fl\u00e9chisseurs du coude et pr\u00e9pare le tissu conjonctif avant la charge (American College of Sports Medicine, 2022).<\/p> Le curl avec halt\u00e8res est votre principal g\u00e9n\u00e9rateur de volume. Choisissez un poids qui vous permet de r\u00e9aliser 12 r\u00e9p\u00e9titions nettes lors de la premi\u00e8re s\u00e9rie sans compenser avec les \u00e9paules. Supinez votre poignet en haut du mouvement et maintenez la position contract\u00e9e pendant une \u00e0 deux secondes. Recherches publi\u00e9es dans leJournal of Strength and Conditioning Research<\/em>(2019) confirme que le temps pass\u00e9 sous tension pendant la phase concentrique augmente significativement le stimulus hypertrophe dans les fl\u00e9chisseurs du coude.<\/p> Le curl \u00e0 la barre recrute simultan\u00e9ment les deux t\u00eates du biceps brachien, ce qui en fait le principal mouvement de renforcement de cette s\u00e9ance. Verrouillez vos coudes le long du corps, \u00e9liminez le balancement des \u00e9paules et atteignez une supination compl\u00e8te au pic de contraction. Une \u00e9tude dans leEuropean Journal of Applied Physiology<\/em>(2020) a constat\u00e9 que la position stricte des coudes lors des curls \u00e0 la barre produit une activation maximale des biceps par rapport aux mouvements permettant la compensation des \u00e9paules.<\/p> Les curls en marteau ciblent le brachial et le brachioradial aux c\u00f4t\u00e9s du biceps brachial, produisant une apparence plus pleine et plus dense du bras. Gardez vos paumes face \u00e0 face tout au long du mouvement et maintenez les coudes verrouill\u00e9s. Faire une pause en haut de trois \u00e0 cinq secondes \u00e0 chaque r\u00e9p\u00e9tition augmente la tension isom\u00e9trique sur les trois muscles fl\u00e9chisseurs du coude. Cet exercice d\u00e9veloppe \u00e9galement la prise et l\u2019endurance des avant-bras, qui se retrouvent directement dans les mouvements de traction compos\u00e9s.<\/p> Le d\u00e9velopp\u00e9 couch\u00e9 Preacher \u00e9limine l\u2019\u00e9lan et force l\u2019isolement complet des biceps. Utilisez une charge plus l\u00e9g\u00e8re que votre poids de curl standard. La prise EZ-bar r\u00e9duit la contrainte des poignets tout en maintenant un engagement efficace des biceps. Baissez le poids sous contr\u00f4le sur toute la plage, en vous arr\u00eatant en bas sans rel\u00e2cher compl\u00e8tement la tension. Recherche dans leJournal of Human Kinetics<\/em>(2018) a identifi\u00e9 le preacher curl comme l\u2019un des exercices les plus activateurs d\u2019EMG pour la longue t\u00eate du biceps brachial.<\/p> Une prise \u00e9troite d\u00e9place l\u2019accent vers la longue t\u00eate du biceps, am\u00e9liorant la forme et la hauteur au fil du temps. Inclinez l\u00e9g\u00e8rement vos coudes vers l\u2019avant au sommet de la r\u00e9p\u00e9tition pour obtenir une amplitude maximale de mouvement. Gardez un tempo contr\u00f4l\u00e9 \u00e0 deux secondes de vitesse et trois secondes de baisse. Privil\u00e9giez la qualit\u00e9 de la forme plut\u00f4t que la charge ici, car le mouvement exige une position pr\u00e9cise des coudes pour \u00eatre efficace.<\/p> Le curl de concentration sert de finition pour cette s\u00e9ance. Asseyez-vous sur un banc, appuyez votre coude de travail contre l\u2019int\u00e9rieur de votre cuisse, et effectuez le curl sans aucune implication de l\u2019\u00e9paule. Cela isole la partie sup\u00e9rieure du biceps brachial et constitue l\u2019un des mouvements les plus efficaces pour d\u00e9velopper la contraction de pic. Une \u00e9tude command\u00e9e par l\u2019ACE (American Council on Exercise, 2014) a class\u00e9 le curl de concentration comme l\u2019exercice le plus activant pour le recrutement global des biceps parmi huit mouvements couramment test\u00e9s.<\/p> Disclaimer: This article is intended for educational and informational purposes only. Consult a qualified fitness professional or physician before beginning any new exercise program, particularly if you have pre-existing injuries or medical conditions. Exercise selection, load, and volume should be adjusted based on individual ability and health status.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":" Des biceps forts et bien d\u00e9velopp\u00e9s sont plus qu\u2019un simple objectif esth\u00e9tique. Ils sont essentiels pour la m\u00e9canique de tirage, […]<\/p>\n","protected":false},"author":2,"featured_media":19425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Exercice 1 : Curl avec halt\u00e8res<\/h2>
![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/05\/biceps-exercises-breakdown-guide.jpg\")
<\/figure>
Exercice 2 : Curl biceps avec barre<\/h2>
Exercice 3 : Curl marteau<\/h2>
Exercice 4 : Curl EZ-Bar Preacher<\/h2>
![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/05\/athlete-performing-preacher-curl.jpg\")
<\/figure>
Exercice 5 : Curl des biceps en prise serr\u00e9e<\/h2>
Exercice 6 : Curl de concentration<\/h2>
![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/05\/concentration-curl-form-demonstration.jpg\")
<\/figure>
Notes d\u2019entra\u00eenement<\/h2>
Sources<\/h2>