{"id":7640,"date":"2026-10-12T21:31:19","date_gmt":"2026-10-12T19:31:19","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7640"},"modified":"2026-10-17T21:24:28","modified_gmt":"2026-10-17T19:24:28","slug":"one-egilerek-ters-tutusla-kablo-cekisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/one-egilerek-ters-tutusla-kablo-cekisi\/","title":{"rendered":"Kabloda \u00f6ne e\u011filerek ters tutu\u015fla row"},"content":{"rendered":"<p>Kabloda \u00f6ne e\u011filerek ters tutu\u015fla row, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9399\">halterle row hareketinin<\/a> ayakta \u00f6ne e\u011fik duru\u015funu al\u00e7ak bir makarayla birle\u015ftirir. Kal\u00e7alardan \u00f6ne e\u011filir ve alttan tutu\u015fla tutaca\u011f\u0131 karn\u0131na do\u011fru \u00e7ekersin. S\u0131rt kaslar\u0131n kollar\u0131n\u0131 geriye \u00e7ekerken dirseklerini b\u00fcken kaslar tutaca\u011f\u0131 g\u00f6vdene yakla\u015ft\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9397\">Oturarak kabloda row hareketinden<\/a> farkl\u0131 olarak bu versiyonda oturak veya ayak dayama plakalar\u0131 yoktur. Set boyunca \u00f6ne e\u011fik konumu kendin korursun. Kablo \u00f6ne ve a\u015fa\u011f\u0131 do\u011fru \u00e7ekti\u011finden, duru\u015fun kadar makaraya olan mesafen de \u00f6nemlidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kollar\u0131n \u00e7ekerken bacaklar\u0131n ve g\u00f6vden \u00f6ne e\u011fik duru\u015fu korur. Kontrol edebildi\u011fin bir y\u00fckle, tekrarlar\u0131 tamamlamak i\u00e7in do\u011frulmana gerek kalmadan \u00e7eki\u015fe odaklanabilirsin.<\/p>\n<p>Alt ba\u011flant\u0131 noktas\u0131na k\u0131sa d\u00fcz veya a\u00e7\u0131l\u0131 bir bar tak ve ba\u015flang\u0131\u00e7 i\u00e7in hafif bir a\u011f\u0131rl\u0131k se\u00e7. Bileklerini rahat bir hizada tutmana izin veren alttan bir tutu\u015f kullan. Tutaca\u011f\u0131n hareket edebilmesi i\u00e7in yeterince geri ad\u0131m at, ard\u0131ndan dizlerini hafif\u00e7e b\u00fck ve kal\u00e7alar\u0131n\u0131 geriye it.<\/p>\n<p>Tutaca\u011f\u0131 karn\u0131n\u0131n alt k\u0131sm\u0131na do\u011fru \u00e7ekerken g\u00f6vdenin \u00f6ne e\u011filme a\u00e7\u0131s\u0131n\u0131 sabit tut. Dirseklerin v\u00fccudunun yanlar\u0131na yak\u0131n ilerler. K\u00fcrek kemiklerinin \u00e7eki\u015fle birlikte geriye ve \u00f6ne hareket etmesine izin ver. D\u00f6n\u00fc\u015fte, kablonun duru\u015funu bozmas\u0131na izin vermeden kollar\u0131n\u0131 \u00f6ne uzat. Ayakta yap\u0131lan bu versiyonda her tekrarda do\u011frulup yeniden \u00f6ne e\u011filmemelisin.<\/p>\n<p>Tutaca\u011f\u0131n hareket yolunu dizlerinin \u00fczerinden ge\u00e7ecek \u015fekilde ayarla; b\u00f6ylece aparat karn\u0131na yakla\u015f\u0131rken dizlerine tak\u0131lmaz. A\u011f\u0131rl\u0131\u011f\u0131n\u0131 ayaklar\u0131na da\u011f\u0131t ve kal\u00e7alar\u0131n\u0131 geride tutmak i\u00e7in arkanda yeterince yer b\u0131rak. Parmak u\u00e7lar\u0131na do\u011fru \u00e7ekildi\u011fini hissedersen buna kar\u015f\u0131 daha fazla geriye yaslanmak yerine se\u00e7ti\u011fin a\u011f\u0131rl\u0131\u011f\u0131 azalt.<\/p>\n<p>Biraz \u00f6n\u00fcndeki zemine bak, b\u00f6ylece ba\u015f\u0131n g\u00f6vdenin a\u00e7\u0131s\u0131n\u0131 izler. Dirseklerini geriye \u00e7ek ve kollar\u0131n d\u00fczle\u015firken yeniden \u00f6ne d\u00f6nmelerine izin ver. S\u0131k\u0131 bir tutu\u015f kullan ve bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tut.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/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%2FfoLv_hSyrBo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/foLv_hSyrBo\" \/><meta itemprop=\"duration\" content=\"PT26S\" \/><meta itemprop=\"uploadDate\" content=\"2024-01-09T07:13:40Z\" \/><meta itemprop=\"name\" content=\"Bent- Over Low Cable rows ( Reverse Grip) | How to Perform\" \/><meta itemprop=\"description\" content=\"Unlock the power of Bent-Over Cable Rows with our comprehensive tutorial! \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\ud83d\udca5 Dive into the world of cable rows and discover the perfect technique for this back-building exercise. Whether you&#039;re transitioning from barbell rows or exploring new variations like seated cable rows or standing single-arm cable rows, this tutorial covers it all. Learn how to optimize your form, engage your back muscles effectively, and make the most out of your back workout routine. Join us for a step-by-step guide, ensuring you nail the cable row form every time. Elevate your back exercises with these essential variations! If you find this video helpful, don&#039;t forget to hit the like button, share it with your gym buddies, and subscribe for more fitness tips and tricks! Let&#039;s get those gains! \ud83d\udcaf\ud83d\udcaf Connect with me on social media: Instagram: @doitright_fitness Facebook:\/doitright.fitness Tiktok: @doitright_fitness\"><div class=\"lyte-wrapper\" title=\"Bent- Over Low Cable rows ( Reverse Grip) | How to Perform\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_foLv_hSyrBo\"><div id=\"lyte_foLv_hSyrBo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfoLv_hSyrBo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Bent- Over Low Cable rows ( Reverse Grip) | How to Perform<\/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\/foLv_hSyrBo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfoLv_hSyrBo%2F0.jpg\" alt=\"Bent- Over Low Cable rows ( Reverse Grip) | How to Perform\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Al\u00e7ak makaraya uygun bir bar tak ve yakla\u015f\u0131k omuz geni\u015fli\u011finde alttan tutu\u015fla kavra.<\/p>\n<p class=\"num\">Geri ad\u0131m at, dizlerini hafif\u00e7e b\u00fck ve a\u011f\u0131rl\u0131\u011f\u0131n iki aya\u011f\u0131n\u0131n \u00fczerinde dengeliyken kal\u00e7alardan \u00f6ne e\u011fil.<\/p>\n<p class=\"num\">G\u00f6vdeni s\u0131k ve \u00f6ne e\u011fik konumunu kaybetmeden kollar\u0131n\u0131 makaraya do\u011fru uzat.<\/p>\n<p class=\"num\">Dirseklerini v\u00fccudunun yan\u0131nda geriye getirerek tutaca\u011f\u0131 karn\u0131n\u0131n alt k\u0131sm\u0131na do\u011fru \u00e7ek.<\/p>\n<p class=\"num\">Daha fazla geriye yaslanmadan k\u0131sa s\u00fcre dur, ard\u0131ndan kollar\u0131n\u0131 yava\u015f\u00e7a uzat.<\/p>\n<p class=\"num\">Ayn\u0131 g\u00f6vde a\u00e7\u0131s\u0131yla tekrarla ve bitirdi\u011finde a\u011f\u0131rl\u0131k blo\u011funu yava\u015f\u00e7a yerine indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Her \u00e7eki\u015fte biraz daha dikle\u015fmek hareketin \u015feklini de\u011fi\u015ftirir ve a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6vdenin hareketinden h\u0131z alarak \u00e7ekmene neden olur. Kal\u00e7adan \u00f6ne e\u011fik konumu koruyam\u0131yorsan a\u011f\u0131rl\u0131\u011f\u0131 azalt.<\/p>\n<p>Bar\u0131 karn\u0131na bast\u0131rmak i\u00e7in bileklerini b\u00fckmekten ka\u00e7\u0131n. Ellerin aparat\u0131 tutarken kollar\u0131n ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 \u00e7eki\u015fi yapar. D\u00fcz bar alttan tutu\u015fu rahats\u0131z edici h\u00e2le getiriyorsa ayn\u0131 \u00e7eki\u015f y\u00f6n\u00fcn\u00fc koruyarak uygun bir a\u00e7\u0131l\u0131 aparat dene.<\/p>\n<p>Ayaklar\u0131n kayarsa dengeni korumak i\u00e7in art arda geri ad\u0131m atmak yerine dur. A\u011f\u0131rl\u0131k blo\u011funu kontroll\u00fc bi\u00e7imde yerine indir, do\u011frul ve yeniden denemeden \u00f6nce konumunu ayarla. Se\u00e7ti\u011fin mesafede kablo hareket s\u0131n\u0131r\u0131na ula\u015fmadan tutaca\u011f\u0131n serbest\u00e7e hareket edebildi\u011fini kontrol et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Kabloda yap\u0131lan bu row versiyonunu do\u011frudan inceleyen ara\u015ft\u0131rma azd\u0131r. Ancak serbest a\u011f\u0131rl\u0131kla \u00f6ne e\u011filerek row ve ters row \u00fczerine \u00e7al\u0131\u015fmalar, \u00f6ne e\u011fik duru\u015fun ve alttan tutu\u015fun v\u00fccuttan ne talep etti\u011fini g\u00f6sterir. Bunlar\u0131n hepsi tek seansta yap\u0131lm\u0131\u015f \u00e7al\u0131\u015fmalard\u0131r. Uzun vadeli kas geli\u015fimini de\u011fil, hareket s\u0131ras\u0131ndaki kas aktivitesini ve omurgaya binen y\u00fck\u00fc a\u00e7\u0131klarlar.<\/p>\n<p>Diren\u00e7 antrenman\u0131 deneyimi olan 15 erkekle yap\u0131lan bir \u00e7al\u0131\u015fmada, her iki hareket de \u00e7ift kolla ve benzer eforla yap\u0131ld\u0131\u011f\u0131nda, serbest a\u011f\u0131rl\u0131kla \u00f6ne e\u011filerek row bel kaslar\u0131nda (erector spinae) makinede row hareketine g\u00f6re %34 daha fazla aktivite olu\u015fturdu. Oturarak kabloda row ve makinede row hareketlerini \u00e7ift kol yerine tek kolla yapmak bel kaslar\u0131n\u0131n aktivitesini azalt\u0131rken yan kar\u0131n kaslar\u0131n\u0131 (d\u0131\u015f oblikler) daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131. Row \u00e7e\u015fitleri aras\u0131nda rectus abdominis, yani baklava g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc olu\u015fturan kar\u0131n kas\u0131n\u0131n aktivitesi a\u00e7\u0131s\u0131ndan fark bulunmad\u0131.<span id='quelle-1-7640' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/one-egilerek-ters-tutusla-kablo-cekisi\/#quelle-bottom-1-7640' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Ba\u015fka bir ara\u015ft\u0131rma tutu\u015fun etkisini inceledi. 13 erkek ve 13 kad\u0131n, ta\u015f\u0131nabilir bir barfiks bar\u0131nda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla ters row yaparken geni\u015f s\u0131rt kas\u0131, biceps, alt trapez ve arka omuz kaslar\u0131 hem alttan hem de \u00fcstten tutu\u015fta y\u00fcksek aktivite g\u00f6sterdi. Geni\u015f s\u0131rt kas\u0131n\u0131n aktivite d\u00fczeyi ise bu 2 tutu\u015f aras\u0131nda farkl\u0131yd\u0131.<span id='quelle-2-7640' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/one-egilerek-ters-tutusla-kablo-cekisi\/#quelle-bottom-2-7640' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 7 erkekle yap\u0131lan k\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fma, ayakta \u00f6ne e\u011filerek row hareketini <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=9724\">ters row<\/a> ve ayakta tek kolla kabloda row ile kar\u015f\u0131la\u015ft\u0131rd\u0131. \u00d6ne e\u011filerek row, s\u0131rt\u0131n her iki taraf\u0131nda yukar\u0131dan a\u015fa\u011f\u0131ya y\u00fcksek kas aktivitesi olu\u015ftururken bel omurgas\u0131na en fazla y\u00fck bindiren hareket oldu. Omurgaya en az y\u00fck bindiren hareket ters row oldu\u011fundan, yazarlar bele binen y\u00fck\u00fc azaltmak isteyenler i\u00e7in bu se\u00e7ene\u011fi \u00f6neriyor.<span id='quelle-3-7640' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/one-egilerek-ters-tutusla-kablo-cekisi\/#quelle-bottom-3-7640' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7645,"parent":0,"template":"","meta":[],"muskelgruppe":[1636,1642],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":30977,"equipment":5012,"muscles":[5300,5297,5293,5299,5296,5284,5298,5288],"supporting-muscles":null,"training-type":null,"training-plans":[28675,28687,28693,28699,28753,28765,28777,28813],"alternative_exercises":[9399,8878,9724,8833]},"yoast_head":"<title>Kabloda \u00f6ne e\u011filerek ters tutu\u015fla row | Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda \u00f6ne e\u011filerek ters tutu\u015fla row: makaradan uzakl\u0131\u011f\u0131n\u0131 ayarlamay\u0131 ve g\u00f6vde a\u00e7\u0131s\u0131n\u0131 sabit tutmay\u0131 ke\u015ffet. 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