{"id":4387,"date":"2017-06-04T20:00:19","date_gmt":"2017-06-04T18:00:19","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4387"},"modified":"2017-12-18T10:37:38","modified_gmt":"2017-12-18T09:37:38","slug":"musculation-biceps-top-5-exercices","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/","title":{"rendered":"Musculation biceps : Top 5 meilleurs exercices pour biceps"},"content":{"rendered":"<p><strong>Avoir des biceps bien d\u00e9velopp\u00e9s et massif ne permet pas seulement de bien remplir les manches de ses tee-shirts, mais aussi de progresser sur des exercices o\u00f9 les biceps entre en actions comme sur beaucoup d&rsquo;exercices pour le dos comme les tractions ou le rowing.<\/strong><\/p>\n<p><strong> Mais peut importe les raisons, si vous trouvez vos biceps trop faible, voici nos meilleurs exercices de musculation pour les biceps.<\/strong><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Les_meilleurs_exercices_pour_muscler_ses_biceps\" >Les meilleurs exercices pour muscler ses biceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Le_Curl_biceps_a_la_barre\" >Le Curl biceps \u00e0 la barre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Le_curl_marteau\" >Le curl marteau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Le_curl_spider\" >Le curl spider<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Le_curl_incline\" >Le curl inclin\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Le_curl_pupitre\" >Le curl pupitre<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/#Conclusion\" >Conclusion :<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Les_meilleurs_exercices_pour_muscler_ses_biceps\"><\/span>Les meilleurs exercices pour muscler ses biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Le_Curl_biceps_a_la_barre\"><\/span>Le Curl biceps \u00e0 la barre<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Le curl biceps \u00e0 la barre est un grand classique des exercices de musculation des biceps. Il va permettre de <strong>gagner en force comme en volume.<\/strong><br \/>\nSuivant votre morphologie, ce mouvement peut tr\u00e8s bien s\u2019effectuer \u00e0 la barre droite ou \u00e0 la barre EZ. Certaines personnes n\u2019ayant pas une grande souplesse aux poignets, ne trouveront pas le mouvement \u00e0 la barre droite agr\u00e9able voir douloureux. Dans ces cas, la barre EZ permet de soulager les poignets pour un mouvement plus \u201ceasy\u201d.<br \/>\nCet exercice sollicite le biceps brachial dans son int\u00e9gralit\u00e9, de la courte \u00e0 la longue portion. C\u2019est pour cela que c\u2019est un excellent exercice pour prendre de la masse aux biceps.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4388 size-full aligncenter\" title=\"Curls biceps \u00e0 la barre - musculation biceps\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre.jpg\"\" alt=\"Curls biceps \u00e0 la barre - musculation biceps\" width=\"600\" height=\"350\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre-300x175.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><br \/>\nL\u2019objectif de cet exercice n\u2019est pas de simplement mont\u00e9 la barre, il est important de garder un mouvement correct, en \u00e9vitant de balancer les coudes d\u2019avant en arri\u00e8re. <strong>Concentrez-vous sur la qualit\u00e9 du mouvement et sur la contraction de vos muscles.<\/strong> C\u2019est l\u00e0 que vous aurez les meilleures sensations et les meilleurs r\u00e9sultats.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_curl_marteau\"><\/span>Le curl marteau<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Le curl Marteau est un exercice pour muscler les biceps qui se compl\u00e8te tr\u00e8s bien avec le curl barre. En effet, quand le curl barre fait travailler le biceps brachial en majorit\u00e9, le curl marteau va lui sollicit\u00e9 aussi le brachial ant\u00e9rieur qui est le muscle qui fait la jointure entre le biceps brachial et le triceps. Ce qui permet d\u2019avoir des bras \u00e9pais, pour un aspect plus massif de face. Il sollicite aussi beaucoup le long supinateur de l\u2019avant bras pour des avant-bras puissant.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4389 size-full aligncenter\" title=\"Curls biceps prise marteau - musculation biceps\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau.jpg\"\" alt=\"Curls biceps prise marteau - musculation biceps\" width=\"600\" height=\"350\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau-300x175.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><br \/>\nCet exercice se fait principalement aux halt\u00e8res, bien qu\u2019on trouve souvent des barres adapt\u00e9es dans les sales de musculation. A vous de trouver ce qui vous convient le mieux en terme de sensations et de r\u00e9sultats pour muscler vos biceps rapidement.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_curl_spider\"><\/span>Le curl spider<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Si vous cherchez un exercice pour muscler au mieux vos biceps, le curl spider ou curl \u201caraign\u00e9e\u201d est fait pour vous. C\u2019est un excellent exercice pour d\u00e9velopper le pic du bicep, la partie haute du biceps qui lui donne sa forme si particuli\u00e8re. Ce mouvement est int\u00e9ressant car il <strong>permet d&rsquo;\u00e9viter de tricher avec les \u00e9paules<\/strong>. Vous pouvez donc l\u2019inclure en priorit\u00e9 dans votre programme d\u2019exercices de musculation biceps.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4390 size-full aligncenter\" title=\"Curls spider - musculation biceps\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-spider.jpg\"\" alt=\"Curls spider - musculation biceps\" width=\"650\" height=\"296\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-spider.jpg 650w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-spider-300x137.jpg 300w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/p>\n<p>Il se r\u00e9alise sur un banc inclin\u00e9 \u00e0 45\u00b0. Le torse pos\u00e9 sur le haut du banc, les \u00e9paules devront rester en position basse et en arri\u00e8re par l&rsquo;adduction des omoplates. Une fois la barre saisie, il est important que les coudes restent fixent et d\u2019\u00e9viter les mouvement avant-arri\u00e8re pour concentrer l\u2019effort sur les biceps. Durant tout le mouvement ce ne sont que les avant bras qui doivent bouger, comme pour tous les autres mouvements de curls, c\u2019est par pour rien qu\u2019en fran\u00e7ais ce mouvement s\u2019appel \u201cflexions des avant-bras\u201d.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_curl_incline\"><\/span>Le curl inclin\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>L&rsquo;int\u00e9r\u00eat tout particulier de cet exercice est qu\u2019il va solliciter en majeure partie le biceps brachial au d\u00e9triment du brachial ant\u00e9rieur. Son autre avantage va \u00eatre d&rsquo;entra\u00eener un \u00e9tirement maximal des biceps et c\u2019est donc un tr\u00e8s bon exercice d\u2019isolation \u00e0 mettre en fin de votre s\u00e9ance de musculation des biceps.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4392 aligncenter\" title=\"Curl biceps inclin\u00e9 - musculation biceps\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps.jpg\"\" alt=\"Curl biceps inclin\u00e9 - musculation biceps\" width=\"551\" height=\"387\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps.jpg 718w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps-300x211.jpg 300w\" sizes=\"auto, (max-width: 551px) 100vw, 551px\" \/><br \/>\nPour son ex\u00e9cution, il vous faudra un banc inclin\u00e9 \u00e0 45\u00b0, ainsi qu\u2019une paire d\u2019halt\u00e8res. Les \u00e9paules en position arri\u00e8re ainsi que les coudes devront rester fixe tout au long du mouvement. Cet exercice ne vous permettra pas de gagner en force, il doit plus vous permettre de vous concentrer sur de bonnes sensations musculaires.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_curl_pupitre\"><\/span>Le curl pupitre<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Le curl biceps au pupitre (banc Larry Scott) est un exercice d\u2019isolation des biceps et favorise le travail du biceps brachial et du brachial ant\u00e9rieure. L\u2019avantage de cet exercice va \u00eatre bien \u00e9videmment l\u2019utilisation du pupitre, qui va vous emp\u00eacher de tricher, en focalisant tout l\u2019effort sur vos biceps. De plus, vous pourrez aussi profiter d\u2019un \u00e9tirement musculaire maximal. Attention, malgr\u00e9 tout \u00e0 ne pas aller chercher une extension compl\u00e8te, pour ne pas mettre vos biceps en difficult\u00e9 sur des charges trop lourde et risquer un d\u00e9chirement musculaire.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4393 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-pupitre-Curl-Larry-Scott-musculation-biceps.jpg\"\" alt=\"Curl biceps pupitre - Curl Larry Scott - musculation biceps\" width=\"587\" height=\"403\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-pupitre-Curl-Larry-Scott-musculation-biceps.jpg 654w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-pupitre-Curl-Larry-Scott-musculation-biceps-300x206.jpg 300w\" sizes=\"auto, (max-width: 587px) 100vw, 587px\" \/><\/p>\n<p>Le curl pupitre peut-\u00eatre effectu\u00e9 avec des halt\u00e8res comme sur la photo d&rsquo;illustration mais aussi \u00e0 la barre droite ou EZ. Tout d\u00e9pendra de vos sensations selon le mat\u00e9riel utilis\u00e9.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion :<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les exercices de musculation pour les biceps sont nombreux et chacun peut-\u00eatre r\u00e9alis\u00e9 avec plusieurs variantes (barre droite, barre EZ, prise large, prise serr\u00e9e, en supination, en pronation, banc plus ou moins inclin\u00e9). Il ne tient qu&rsquo;a vous de trouver les exercices qui vous procurent les meilleures sensations et les meilleures r\u00e9sultats. Car comme nous ne cesserons jamais de le r\u00e9p\u00e9ter, chacun est diff\u00e9rents, a sa propre morphologie et ce qui est efficace pour quelqu&rsquo;un ne le sera pas forc\u00e9ment pour vous.<\/p>\n<p>Toutefois, nous vous avons pr\u00e9sent\u00e9 les exercices qui pour nous sont incontournable tant ils sont utilis\u00e9s en salle de musculation. Ces diff\u00e9rents mouvements peuvent \u00a0\u00eatre inclus dans un programme sp\u00e9cial de musculation des biceps, mais aussi dans une <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/\">s\u00e9ance Pull : dos &#8211; biceps<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Avoir des biceps bien d\u00e9velopp\u00e9s et massif ne permet pas seulement de bien remplir les manches de ses tee-shirts, mais aussi de progresser sur des exercices o\u00f9 les biceps entre en actions comme sur beaucoup d&rsquo;exercices pour le dos comme [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Musculation biceps : Top 5 meilleurs exercices pour biceps<\/title>\n<meta name=\"description\" content=\"Cet article vous pr\u00e9sente cinq exercices de musculation des biceps. 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