{"id":8745,"date":"2026-10-17T14:01:22","date_gmt":"2026-10-17T12:01:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8745"},"modified":"2026-10-17T21:42:31","modified_gmt":"2026-10-17T19:42:31","slug":"biceps-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/biceps-curl\/","title":{"rendered":"Biseps curl"},"content":{"rendered":"<p>Biseps curl, ku\u015fkusuz en \u00e7ok bilinen egzersizlerden biridir. Ellerinde bir a\u011f\u0131rl\u0131k tutar ve dirseklerini b\u00fck\u00fcp a\u00e7arak onu hareket ettirirsin. Biseps curl yaln\u0131zca spor salonunda pop\u00fcler de\u011fildir; filmlerde ve televizyonda da s\u0131k\u00e7a kar\u015f\u0131na \u00e7\u0131kar.<\/p>\n<p>Yeni ba\u015flayanlar, biseps curl hareketinin pek \u00e7ok farkl\u0131 varyasyonu oldu\u011funu bilmeyebilir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9463\">Oturarak<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9466\">yatarak<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9545\">ayakta<\/a>; <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8749\">kablo istasyonunda<\/a> ya da <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9512\">makinede<\/a>; damb\u0131lla, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8790\">halterle<\/a>, EZ barla ve daha bir\u00e7ok \u015fekilde yap\u0131labilir. Ekipmana, tutu\u015fa ve uygulama bi\u00e7imine g\u00f6re bisepslerini farkl\u0131 \u015fekillerde hedefleyebilirsin.<\/p>\n<p>Her durumda biseps kas\u0131n\u0131n uzun ba\u015f\u0131n\u0131 (Musculus biceps brachii, Caput longum) ve k\u0131sa ba\u015f\u0131n\u0131 (Musculus biceps brachii, Caput breve) \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. \u00dcst kol kas\u0131 (brachialis) da harekete kat\u0131l\u0131r.<\/p>\n<p>Biseps curl hareketinin uygulan\u0131\u015f\u0131 basittir; bu y\u00fczden yeni ba\u015flayanlar i\u00e7in \u00e7ok uygun bir egzersizdir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Biseps_curl_yerine_temel_egzersizler\">Biseps curl yerine temel egzersizler<\/span><\/h3>\n<p>Biseps curl, bisepsleri y\u00fcksek d\u00fczeyde izole ederek kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 \u00e7ok iyi hissetmeni sa\u011flad\u0131\u011f\u0131 i\u00e7in bu kadar pop\u00fclerdir. Elbette herkes b\u00fcy\u00fck kollar ister. Egzersizi \u00f6\u011frenmek ve do\u011fru uygulamaya al\u0131\u015fmak kolay olsa da yeni ba\u015flayanlar i\u00e7in her zaman en iyi ba\u015flang\u0131\u00e7 se\u00e7ene\u011fi olmayabilir.<\/p>\n<p>Bisepsler, barfiks ve row gibi temel egzersizlerde de devreye girer. Bu hareketler daha b\u00fcy\u00fck kas gruplar\u0131n\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131r\u0131rken bisepslerin geli\u015fimini de uyarabilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Daha \u00f6nce belirtildi\u011fi gibi biseps curl yapman\u0131n bir\u00e7ok yolu vard\u0131r ve herkese uygun tek bir \u00f6neri yoktur.<\/p>\n<p>Ancak iki damb\u0131lla yap\u0131lan klasik biseps curl, hedef kaslar\u0131 izole etmesi sayesinde basit ve etkili bir se\u00e7enektir. Bunun i\u00e7in yaln\u0131zca iki damb\u0131la ihtiyac\u0131n vard\u0131r.<\/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%2FykJmrZ5v0Oo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ykJmrZ5v0Oo\" \/><meta itemprop=\"duration\" content=\"PT1M49S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-22T13:25:17Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" \/><meta itemprop=\"description\" content=\"Learn proper dumbbell form with these helpful tools! Adjustable Dumbbell: \ud83d\udd17https:\/\/amzn.to\/3DoVKT4 Storage Organizer for Home Gym: \ud83d\udd17https:\/\/amzn.to\/3NyoI7t Dumbbell Set with Heavy Duty A-Frame Rack: \ud83d\udd17https:\/\/amzn.to\/3tQP24W Training Workout Occlusion Bands: \ud83d\udd17https:\/\/amzn.to\/3Dpw1d1 Big Biceps &amp; Forearms Fast: \ud83d\udd17https:\/\/amzn.to\/3Nsgoq5 How to Do a Dumbbell Biceps Curl | Arm Workout \\ Full Playlist - https:\/\/www.youtube.com\/playlist?list=PLAE99D5078C75964D - - Like these Arm Workout Tutorials !!! Check out the official app http:\/\/apple.co\/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Arm Workout for Men videos: http:\/\/www.howcast.com\/videos\/503582-How-to-Do-a-Dumbbell-Biceps-Curl-Arm-Workout Okay. So today we&#039;re going to do a dumbbell bicep curl. And we&#039;re going to do this together. It&#039;s a dual bicep curl. So that means both arms are going to be working together. It&#039;s not one at a time. Again, this is to work your biceps, and a bit of your forearms, and your wrists. So starting out, again, base. Always start with the base. Always start with the feet. Knees are nice and loose. Elbows, and your arms. Loose. Not locked out. Don&#039;t want to hurt that joint. Keep it loose. To start the position, you&#039;re going to start with your hands in neutral position, meaning they&#039;re sideways. They&#039;re not up. They&#039;re not down. They&#039;re by your side. To do this. Again, both dumbbells together. Come up. Squeeze. And control the negative. As you control the negative back down, you&#039;re going to rotate your hands back to the start position. Okay? Now, with this, breathing is very important. You always want to breathe during the part that you&#039;re working against gravity. Okay? So you&#039;re going to breathe out, and breathe in as you come back down. Again, you&#039;re controlling it. Bad habits that you see, guy&#039;s throwing the weight up, dropping the weight down. Not doing a thing to help themselves. Always keep control. Especially during the negative. It&#039;s very important to keep control during that negative. During the part where you&#039;re releasing the weight. It actually benefits you two fold to control that part of the exercise, as opposed to just the contraction. Another bad habit you see, guys moving their elbows all the way forward to try to get leverage. That takes away from my exercise completely. Keep those elbows locked in place. Again, up. Squeeze that bicep at the top. And release. And that&#039;s your dumbbell curl. Related Searches : How do you do bicep curls with dumbbells Is it better to do bicep curls with dumbbells Can you build biceps with dumbbells How can I get big biceps fast\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ykJmrZ5v0Oo\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ykJmrZ5v0Oo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FykJmrZ5v0Oo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Biceps Curl | Arm Workout<\/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\/ykJmrZ5v0Oo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FykJmrZ5v0Oo%2F0.jpg\" alt=\"How to Do a Dumbbell Biceps Curl | Arm Workout\" 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\">Her elinde bir damb\u0131l tut; kollar\u0131n v\u00fccudunun iki yan\u0131nda uzat\u0131lm\u0131\u015f olsun.<\/p>\n<p class=\"num\">Dirseklerini b\u00fckerek damb\u0131llar\u0131 ayn\u0131 anda kald\u0131r. Harekete ba\u015flarken avu\u00e7 i\u00e7lerini \u00f6ne bakacak \u015fekilde \u00e7evir.<\/p>\n<p class=\"num\">\u00dcst noktaya ula\u015ft\u0131\u011f\u0131nda kas gerilimini k\u0131sa s\u00fcre koru. Art\u0131k ellerinin s\u0131rt\u0131 \u00f6ne bakmal\u0131.<\/p>\n<p class=\"num\">Bir biseps curl tekrar\u0131n\u0131 tamamlamak i\u00e7in damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde yeniden indir. Bu s\u0131rada avu\u00e7 i\u00e7lerin ayn\u0131 d\u00f6n\u00fc\u015f\u00fc ters y\u00f6nde yapar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Alternatif_uygulamalar\">Alternatif uygulamalar<\/span><\/h2>\n<p>Biseps curl hareketini \u00f6\u011frenmek ve uygulamak kolayd\u0131r. Yukar\u0131da anlat\u0131lan varyasyonun yan\u0131 s\u0131ra curl yapman\u0131n ba\u015fka yollar\u0131 da vard\u0131r. Bunlar\u0131 a\u015fa\u011f\u0131da bulabilirsin.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Donusumlu_biseps_curl\">D\u00f6n\u00fc\u015f\u00fcml\u00fc biseps curl<\/span><\/h3>\n<p>Ad\u0131m ad\u0131m a\u00e7\u0131klamada iki damb\u0131l\u0131n ayn\u0131 anda kald\u0131r\u0131ld\u0131\u011f\u0131 uygulama anlat\u0131lm\u0131\u015ft\u0131r. Biseps curl hareketini kollar\u0131n\u0131 s\u0131rayla kullanarak da yapabilirsin.<\/p>\n<p>Bu, ilk kolunun hareketini tamamlamadan ikinci kolunu kald\u0131rmaman demektir. Antrenman\u0131n yo\u011funlu\u011funu biraz azalt\u0131r ve daha uzun dinlenme s\u00fcresi daha fazla tekrar yapmana olanak tan\u0131yabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kisa_hareket_acikliginda_biseps_curl\">K\u0131sa hareket a\u00e7\u0131kl\u0131\u011f\u0131nda biseps curl<\/span><\/h3>\n<p>Normalde biseps curl hareketini t\u00fcm hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 kullanarak yapars\u0131n. Damb\u0131l\u0131 kal\u00e7ana yak\u0131n ba\u015flang\u0131\u00e7 konumundan, kas geriliminin h\u00e2l\u00e2 s\u00fcrd\u00fc\u011f\u00fc en y\u00fcksek noktaya kadar kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Ancak bazen spor salonunda hareketi k\u0131saltan ki\u015filer g\u00f6rebilirsin. Bu y\u00f6ntem de ge\u00e7erlidir. Bununla birlikte etkisi, hareketin hangi b\u00f6l\u00fcm\u00fcnde \u00e7al\u0131\u015ft\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r ve kuvveti esas olarak kulland\u0131\u011f\u0131n hareket aral\u0131\u011f\u0131nda art\u0131r\u0131r.<\/p>\n<p>Bu varyasyon yaln\u0131zca hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n belirli bir b\u00f6l\u00fcm\u00fcndeki zay\u0131fl\u0131klar\u0131 gidermek istiyorsan \u00f6nerilir. Uzun vadede hareketi tam a\u00e7\u0131kl\u0131kta yapmak daha iyi bir se\u00e7enektir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Izometrik_tutus\">\u0130zometrik tutu\u015f<\/span><\/h3>\n<p>Biseps curl hareketinin bir ba\u015fka varyasyonunda a\u011f\u0131rl\u0131\u011f\u0131 havada sabit tutars\u0131n. Damb\u0131llar\u0131 yukar\u0131 a\u015fa\u011f\u0131 hareket ettirmek yerine kollar\u0131n\u0131 yaln\u0131zca bir kez kald\u0131r\u0131r, ard\u0131ndan m\u00fcmk\u00fcn oldu\u011funca uzun s\u00fcre havada tutars\u0131n.<\/p>\n<p>Bu, k\u0131sa s\u00fcrede kaslara y\u00fcksek y\u00fck bindirerek geli\u015fimi uyar\u0131r. K\u0131sa hareket a\u00e7\u0131kl\u0131\u011f\u0131nda biseps curl gibi (yukar\u0131ya bak), \u00f6n kollar\u0131n\u0131n konumuna ba\u011fl\u0131 olarak bisepslerini farkl\u0131 \u015fekillerde \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. Damb\u0131llar omuzlar\u0131na daha yak\u0131nsa onlar\u0131 yere yakla\u015ft\u0131rd\u0131\u011f\u0131n konuma g\u00f6re farkl\u0131 bir antrenman uyaran\u0131 olu\u015fturursun.<\/p>\n<p>Bu uygulama ileri seviyedeki sporculara daha uygundur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Spor salonlar\u0131nda biseps curl hareketinin savurma hareketiyle yap\u0131ld\u0131\u011f\u0131na \u00e7ok s\u0131k rastlan\u0131r. Damb\u0131llar kontroll\u00fc \u015fekilde indirilmek yerine kollar tamamen d\u00fczle\u015fene kadar h\u0131zla a\u015fa\u011f\u0131 savrulur. Kollar tamamen uzad\u0131\u011f\u0131nda bu savrulmadan g\u00fc\u00e7 al\u0131narak damb\u0131llar yeniden yukar\u0131 kald\u0131r\u0131l\u0131r. Antrenman uyaran\u0131n\u0131 belirgin \u015fekilde azaltt\u0131\u011f\u0131 i\u00e7in bu uygulamadan ka\u00e7\u0131nmal\u0131s\u0131n.<\/p>\n<p>Genel olarak damb\u0131l\u0131 hareket ettirirken hareketin esas olarak dirseklerinden gelmesine dikkat et. Biseps curl omuzlardan ba\u015flamaz.<\/p>\n","protected":false},"featured_media":8751,"parent":0,"template":"","meta":[],"muskelgruppe":[1640],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Damb\u0131lla kol b\u00fckme","target-muscles":24564,"equipment":5036,"muscles":5322,"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,5487,5479,5481,28729,28765,28771,28783,28795,28693,28761,28777],"alternative_exercises":[8790,8749,7378,9512,9545,9463,9466,9702,9919,9995,7649]},"yoast_head":"<title>Biseps curl: Do\u011fru uygulama &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Biseps curl hareketinin bir\u00e7ok \u00e7e\u015fidi var. 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