{"id":7649,"date":"2026-10-12T21:31:28","date_gmt":"2026-10-12T19:31:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7649"},"modified":"2026-10-12T21:31:28","modified_gmt":"2026-10-12T19:31:28","slug":"kabloda-govde-boyunca-biseps-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-govde-boyunca-biseps-bukusu\/","title":{"rendered":"Kabloda drag curl"},"content":{"rendered":"<p>Kabloda drag curl hareketinde, dirseklerin geriye giderken bar g\u00f6vdene yak\u0131n kal\u0131r. Al\u00e7ak bir makaraya d\u00f6n\u00fck durur ve k\u0131sa bir bar\u0131 alttan tutu\u015fla kavrars\u0131n. Hareket, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8749\">kabloda biseps curl egzersizinin<\/a> al\u0131\u015f\u0131lm\u0131\u015f \u00f6ne do\u011fru kavisli hareketinden farkl\u0131 bir bar yolu izleyerek dirse\u011fi b\u00fcken kaslar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9995\">Halterle drag curl hareketini<\/a> serbest a\u011f\u0131rl\u0131kla da yapabilirsin. Kablolu versiyonda ellerinin izledi\u011fi yolun yan\u0131 s\u0131ra kablonun y\u00f6n\u00fcne de dikkat et: bu varyasyonda istasyona d\u00f6n\u00fck olarak ba\u015flars\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Dirseklerin geriye giderken kablo \u00f6ne do\u011fru \u00e7eker. Dengeli bir duru\u015fla, a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmak i\u00e7in makineden geriye yaslanmana gerek kalmadan kollar\u0131n\u0131n izledi\u011fi yolu hissedebilirsin.<\/p>\n<p>\u0130stasyona, bar\u0131 g\u00f6vdene yak\u0131n tutarak kald\u0131rabilece\u011fin bir mesafede dur; kablonun ve aparat\u0131n serbest\u00e7e hareket edebilmesi i\u00e7in de yeterli alan b\u0131rak. Dirseklerin b\u00fck\u00fcl\u00fcrken geriye gitmelerine izin ver. Curl s\u0131ras\u0131nda omuzlar\u0131n\u0131 silkmeden, onlar\u0131 do\u011fal bi\u00e7imde a\u015fa\u011f\u0131da ve g\u00f6vdeni dik tut.<\/p>\n<p>Bar\u0131n boynuna kadar gelmesi gerekmez. Bar\u0131 v\u00fccudundan uza\u011fa savurmadan veya geriye yaslanmadan ula\u015fabildi\u011fin y\u00fckseklikte dur. Dirseklerin arkanda oldu\u011fundan, \u00fcst konum normal kabloda biseps curl hareketine g\u00f6re daha al\u00e7ak g\u00f6r\u00fcnebilir; bu normaldir. Bu hareket yolunu \u00f6\u011frenirken hafif bir y\u00fck kullan.<\/p>\n<p>Bar\u0131, iki elin kablo ba\u011flant\u0131s\u0131na e\u015fit uzakl\u0131kta olacak \u015fekilde kavra. Ba\u011flant\u0131 par\u00e7as\u0131n\u0131n giysilere tak\u0131lmadan uyluklar\u0131n\u0131n \u00f6n\u00fcnden ge\u00e7mesi i\u00e7in yer b\u0131rak. D\u00f6nen bir aparat kullan\u0131yorsan harekete ba\u015flamadan \u00f6nce bar\u0131n ellerinde yerine oturmas\u0131na izin ver; kald\u0131r\u0131rken ayr\u0131ca bile\u011fini d\u00f6nd\u00fcrme.<\/p>\n<p>\u0130stasyona olan mesafeni kollar\u0131n a\u015fa\u011f\u0131dayken se\u00e7. Bar\u0131 v\u00fccuduna yak\u0131n tutarken kablonun serbest\u00e7e ilerlemesi i\u00e7in yeterli alana ihtiyac\u0131n vard\u0131r. Daha uza\u011fa gitmek \u00e7eki\u015fi daha fazla \u00f6ne y\u00f6nlendirir; bu nedenle set boyunca ayaklar\u0131n\u0131 yerinde tut. Gerekirse mesafeyi setler aras\u0131nda ayarla.<\/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%2FHVVQdgunsCk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/HVVQdgunsCk\" \/><meta itemprop=\"duration\" content=\"PT6S\" \/><meta itemprop=\"uploadDate\" content=\"2022-11-14T01:08:17Z\" \/><meta itemprop=\"name\" content=\"Cable Drag Curl Straight Bar | Perform HQ\" \/><meta itemprop=\"description\" content=\"Cable Drag Curl Straight Bar | Perform HQ\"><div class=\"lyte-wrapper\" title=\"Cable Drag Curl Straight Bar | Perform HQ\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_HVVQdgunsCk\"><div id=\"lyte_HVVQdgunsCk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHVVQdgunsCk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Cable Drag Curl Straight Bar | Perform HQ<\/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\/HVVQdgunsCk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHVVQdgunsCk%2F0.jpg\" alt=\"Cable Drag Curl Straight Bar | Perform HQ\" 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 k\u0131sa bir bar tak ve kontrol edebilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7.<\/p>\n<p class=\"num\">Y\u00fcz\u00fcn\u00fc istasyona d\u00f6n ve ellerin yakla\u015f\u0131k omuz geni\u015fli\u011finde olacak \u015fekilde bar\u0131 alttan tutu\u015fla kavra.<\/p>\n<p class=\"num\">Bar uyluklar\u0131na yak\u0131n ve kablo hafif\u00e7e gerginken dik dur.<\/p>\n<p class=\"num\">Dirseklerini g\u00f6vdenin arkas\u0131na \u00e7ekerken b\u00fck ve y\u00fckselen bar\u0131 v\u00fccuduna yak\u0131n tut.<\/p>\n<p class=\"num\">Bar\u0131 daha fazla kald\u0131rabilmek i\u00e7in omuzlar\u0131n\u0131 yukar\u0131 \u00e7ekmen veya geriye yaslanman gerekecek noktaya gelmeden dur.<\/p>\n<p class=\"num\">Bar\u0131 v\u00fccuduna yak\u0131n bi\u00e7imde indir; kollar\u0131n d\u00fczle\u015firken dirseklerinin yeniden v\u00fccudunun yan\u0131na gelmesine izin ver.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Dirseklerini \u00f6ne kald\u0131r\u0131rsan bar normal biseps curl hareketindeki gibi bir yay \u00e7izer. Dirseklerini yanlara kald\u0131r\u0131rsan hareket dik \u00e7eki\u015fe benzemeye ba\u015flar. Dirseklerini geriye g\u00f6t\u00fcrme hareketine al\u0131\u015fana kadar daha hafif bir y\u00fckle \u00e7al\u0131\u015f.<\/p>\n<p>Destek almak i\u00e7in bar\u0131 karn\u0131na bast\u0131rmaktan ka\u00e7\u0131n. Aparat\u0131 yukar\u0131 itmek i\u00e7in v\u00fccudunu kullanmadan bar\u0131 yak\u0131n tut ve d\u00f6n\u00fc\u015fte kabloyu kontrol et.<\/p>\n<p>Bar inerken dirseklerini de v\u00fccudunun yan\u0131na geri getir. Alt konumda dirseklerini arkanda tutmak yerine her tekrara dirseklerin v\u00fccudunun yan\u0131ndayken ba\u015fla. Seti bitirdi\u011finde a\u011f\u0131rl\u0131k blo\u011funun kontroll\u00fc bi\u00e7imde yerine oturmas\u0131 i\u00e7in istasyona do\u011fru bir ad\u0131m at, ard\u0131ndan bar\u0131 b\u0131rak.<\/p>\n","protected":false},"featured_media":7655,"parent":0,"template":"","meta":[],"muskelgruppe":[1640],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24564,"equipment":5012,"muscles":[5322,5323,5268],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8745,8790,7378,9512]},"yoast_head":"<title>Kabloda drag curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda drag curl: al\u00e7ak makara, alttan tutu\u015f, g\u00f6vdeye yak\u0131n bar yolu ve geriye giden dirsekler.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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