{"id":8592,"date":"2026-09-26T10:51:17","date_gmt":"2026-09-26T08:51:17","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8592"},"modified":"2026-10-17T20:59:32","modified_gmt":"2026-10-17T18:59:32","slug":"dambilla-dikey-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-dikey-cekis\/","title":{"rendered":"Damb\u0131lla dik \u00e7eki\u015f"},"content":{"rendered":"<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8566\">Halterle dik \u00e7eki\u015fe<\/a> alternatif olarak bu egzersizi damb\u0131llarla da yapabilirsin. Damb\u0131lla dik \u00e7eki\u015f el bileklerine daha az y\u00fck bindirir, ancak daha fazla denge kontrol\u00fc gerektirir. Halterli varyasyonda oldu\u011fu gibi damb\u0131llar\u0131 iki kolunla \u00e7ene hizas\u0131na kadar \u00e7ekersin.<\/p>\n<p>Damb\u0131lla dik \u00e7eki\u015f, <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=boyun-ve-trapez-antrenmani\">trapez kas\u0131n\u0131<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=omuz-antrenmani\">omuzlar\u0131n<\/a> orta b\u00f6l\u00fcm\u00fcn\u00fc \u00e7al\u0131\u015ft\u0131r\u0131r. Yani birden fazla kas grubunu hedefleyen bile\u015fik bir egzersizdir. Yaln\u0131zca trapez kas\u0131na odaklanmak istiyorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9568\">omuz silkme hareketine<\/a> g\u00f6z at.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Damb\u0131lla dik \u00e7eki\u015fi ilk kez yap\u0131yorsan ayna kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015fman en iyisidir. \u0130ki kolunu da ayn\u0131 \u00f6l\u00e7\u00fcde hareket ettirdi\u011finden emin ol.<\/p>\n<p>\u00c7o\u011fu ki\u015finin v\u00fccudunda bask\u0131n bir taraf vard\u0131r. Bu taraf \u00e7o\u011fu zaman yaln\u0131zca daha g\u00fc\u00e7l\u00fc olmakla kalmaz, daha geni\u015f bir hareket a\u00e7\u0131kl\u0131\u011f\u0131na da sahip olur. Egzersizi yaparken iki damb\u0131l\u0131 da ayn\u0131 hareket a\u00e7\u0131kl\u0131\u011f\u0131nda, m\u00fcmk\u00fcn oldu\u011funca simetrik \u015fekilde hareket ettir.<\/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%2FIhZLB48kluc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/IhZLB48kluc\" \/><meta itemprop=\"duration\" content=\"PT1M41S\" \/><meta itemprop=\"uploadDate\" content=\"2011-08-06T14:34:07Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Upright-Row\" \/><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: Dumbbell Upright-Row\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_IhZLB48kluc\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_IhZLB48kluc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIhZLB48kluc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Upright-Row<\/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\/IhZLB48kluc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIhZLB48kluc%2F0.jpg\" alt=\"How To: Dumbbell Upright-Row\" 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\">Ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak dur. Damb\u0131llar\u0131 kal\u00e7alar\u0131n\u0131n \u00f6n\u00fcnde (yanlar\u0131nda de\u011fil), \u00fcstten tutu\u015fla kavra; ellerinin s\u0131rt\u0131 d\u0131\u015far\u0131 baks\u0131n.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz tut, ba\u015f\u0131n do\u011fal konumunda \u00f6ne baks\u0131n ve g\u00f6\u011fs\u00fcn\u00fc \u00f6ne \u00e7\u0131kar.<\/p>\n<p class=\"num\">\u015eimdi damb\u0131llar\u0131 v\u00fccuduna yak\u0131n tutarak kontroll\u00fc bi\u00e7imde yukar\u0131 kald\u0131r.<\/p>\n<p class=\"num\">Ellerini kontroll\u00fc ve dengeli bir \u015fekilde, savurmadan, damb\u0131llar \u00e7enene <em>neredeyse<\/em> de\u011fene kadar yukar\u0131 \u00e7ek. Dirseklerin her zaman el bileklerinden daha yukar\u0131da olmal\u0131.<\/p>\n<p class=\"num\">Hareketin sonunda ellerini kontroll\u00fc bir \u015fekilde yeniden indir ve yeni bir tekrara ba\u015fla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Daha \u00f6nce belirtildi\u011fi gibi damb\u0131lla dik \u00e7eki\u015fi dengeli ve simetrik uygulamak \u00e7ok \u00f6nemlidir. En ba\u015fta hareketi dengesiz yapmaya al\u0131\u015f\u0131rsan bunu sonradan d\u00fczeltmekte zorlan\u0131rs\u0131n. Buna \u00f6zellikle dikkat etmelisin, \u00e7\u00fcnk\u00fc her iki taraftaki kaslar\u0131n farkl\u0131 \u00f6l\u00e7\u00fcde uyar\u0131lmas\u0131 geli\u015fimlerinin de farkl\u0131 olmas\u0131na yol a\u00e7abilir.<\/p>\n<p>Bu nedenle ba\u015flang\u0131\u00e7ta daha hafif bir a\u011f\u0131rl\u0131k kullanman\u0131 ve a\u011f\u0131rl\u0131\u011f\u0131 zay\u0131f taraf\u0131na g\u00f6re ayarlaman\u0131 \u00f6neririz. Sol taraf\u0131n daha zay\u0131fsa sa\u011f taraf\u0131n daha fazlas\u0131n\u0131 kald\u0131rabilse bile yaln\u0131zca sol taraf\u0131n\u0131n kald\u0131rabildi\u011fi kadar a\u011f\u0131rl\u0131k kullan.<\/p>\n","protected":false},"featured_media":8595,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Damb\u0131lla upright row","target-muscles":26724,"equipment":5036,"muscles":[5300,5280,5289,5288],"supporting-muscles":null,"training-type":null,"training-plans":[5483],"alternative_exercises":[8566,8590,7140]},"yoast_head":"<title>Damb\u0131lla dik \u00e7eki\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla dik \u00e7eki\u015f: dirseklerin hareketini ve iki damb\u0131l\u0131n kontrol\u00fcn\u00fc ke\u015ffet. 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