{"id":8749,"date":"2026-10-17T14:14:56","date_gmt":"2026-10-17T12:14:56","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8749"},"modified":"2026-10-17T21:03:31","modified_gmt":"2026-10-17T19:03:31","slug":"kabloda-biceps-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/","title":{"rendered":"Kabloda biseps curl"},"content":{"rendered":"<p>Kabloda biseps curl, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8745\">standart damb\u0131lla biseps curl hareketine<\/a> pop\u00fcler bir alternatiftir. Damb\u0131ll\u0131 versiyonda oldu\u011fu gibi dirseklerini b\u00fck\u00fcp a\u00e7arak a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin. Kabloda curl hareketi, serbest a\u011f\u0131rl\u0131klara g\u00f6re daha belirli bir hat izler; ancak curl makinelerindeki kadar k\u0131s\u0131tl\u0131 de\u011fildir.<\/p>\n<p>Kabloda biseps curl hareketinin \u00f6nemli bir avantaj\u0131, \u00e7e\u015fitli tutu\u015flar kullanabilmendir. B\u00f6ylece hareketi ve uygulama bi\u00e7imini \u00e7e\u015fitlendirebilirsin.<\/p>\n<p>Alt kablodan yap\u0131lan curl hareketine alternatif olarak \u00fcst ba\u011flant\u0131y\u0131 kullanarak da biseps curl yapabilirsin. Ancak dengeli y\u00fck sa\u011flamak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9702\">y\u00fcksek kabloda biseps curl hareketini<\/a> \u00e7apraz kablo istasyonunda yapmak en iyisidir.<\/p>\n<p>A\u015fa\u011f\u0131da d\u00fcz tutamakla yap\u0131lan &#8220;normal&#8221; versiyonu anlat\u0131yoruz; halat veya EZ tutamak da kullanabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kabloda biseps curl yaln\u0131zca farkl\u0131 tutu\u015f se\u00e7enekleriyle de\u011fil, kollarda s\u00fcrekli gerilim sa\u011flamas\u0131yla da pop\u00fclerdir. Curl ve iti\u015f hareketlerini kabloda ve a\u011f\u0131rl\u0131k bloklu makinelerde kar\u015f\u0131la\u015ft\u0131ran bir \u00e7al\u0131\u015fmada, kablo ayr\u0131ca <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/02000\/Differences_in_Muscle_Activation_and_Kinematics.5.aspx\" target=\"_blank\" rel=\"noopener\">daha geni\u015f bir hareket a\u00e7\u0131kl\u0131\u011f\u0131<\/a> sa\u011flam\u0131\u015ft\u0131r<span id='quelle-1-8749' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/#quelle-bottom-1-8749' ><sup>[1]<\/sup><\/a><\/span>.<\/p>\n<p>Kabloda biseps curl hareketini makine egzersizlerinin yerine ge\u00e7ebilecek, damb\u0131lla biseps curl hareketini ise tamamlayabilecek bir hareket olarak de\u011ferlendirebilirsin.<\/p>\n<p>S\u00fcrekli gerilim sa\u011flamas\u0131 sayesinde kabloda curl, serbest a\u011f\u0131rl\u0131klarla yapt\u0131\u011f\u0131n antrenman\u0131n ard\u0131ndan kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in de \u00e7ok uygundur. \u00c7ok daha d\u00fc\u015f\u00fck bir a\u011f\u0131rl\u0131k se\u00e7ebilir, hareketi normalden daha yava\u015f ve kontroll\u00fc yapabilirsin.<\/p>\n<p>Ayr\u0131ca kabloyu izometrik curl yapmak i\u00e7in de kullanabilirsin. Bu uygulamada kolunu b\u00fcker, a\u015fa\u011f\u0131 indirirken farkl\u0131 konumlarda k\u0131sa s\u00fcre sabit tutars\u0131n.<\/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%2FNFzTWp2qpiE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/NFzTWp2qpiE\" \/><meta itemprop=\"duration\" content=\"PT2M\" \/><meta itemprop=\"uploadDate\" content=\"2019-03-08T00:27:27Z\" \/><meta itemprop=\"name\" content=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" \/><meta itemprop=\"description\" content=\"Get our Fit Father 30-Day Fat Loss Program here \u2192 https:\/\/bit.ly\/ff30x-yt-long-cable-curls Get our Fit Father Old School Muscle Building Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program Get Your Fit Father Super Fuel Here \u2192 https:\/\/www.fitfatherproject.com\/super-fuel Join the 30-Day Women&#039;s Program here \u2192 http:\/\/bit.ly\/fm30x-program Subscribe to our channel here \u2192 https:\/\/goo.gl\/wxghQ5 Our free resources: Get your FREE 1-Week Plan, sent to your email: https:\/\/bit.ly\/plan-yt-long-cable-curls 5 Best Muscle Building Exercises \u2192 https:\/\/www.fitfatherproject.com\/youtube-5-muscle-builder-optin 1-Day Weight Loss Meal Plan \u2192 https:\/\/www.fitfatherproject.com\/youtube-1-dmp-optin 24-Min Fat Burning Workout \u2192 https:\/\/www.fitfatherproject.com\/youtube-24-min-optin The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells. The effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder. With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or dumbbell curl. As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand. I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand. As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar\/handle with a shoulder-width grip. Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below. How To Do Cable Bicep Curls \u2013 Step-by-Step Technique - Step 1: Start in front of the cable in a wide stance, holding the bar\/handle with a strong, shoulder-width grip. Breathe in. - Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side. - Step 3: At the top of the movement, contract your bicep and hold for a second. - Step 4: Breathe in as you slowly lower the handle back to the start point, flexing your triceps at the bottom to pre-stretch the biceps. ** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps. ** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl. If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Your friends here at the FFP, -Dr. Balduzzi + The Men&#039;s Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.\"><div class=\"lyte-wrapper\" title=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_NFzTWp2qpiE\"><div id=\"lyte_NFzTWp2qpiE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNFzTWp2qpiE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide<\/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\/NFzTWp2qpiE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNFzTWp2qpiE%2F0.jpg\" alt=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" 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\">A\u011f\u0131rl\u0131\u011f\u0131n\u0131 se\u00e7 ve tutama\u011f\u0131 kablo istasyonunun alt ba\u011flant\u0131s\u0131na tak.<\/p>\n<p class=\"num\">Tutama\u011f\u0131 alttan tutu\u015fla kavra; ellerinin s\u0131rt\u0131 a\u015fa\u011f\u0131 baks\u0131n. Kabloya ba\u011fl\u0131 tutama\u011f\u0131 kald\u0131rmak i\u00e7in dizlerini b\u00fck, s\u0131rt\u0131n\u0131 d\u00fcz tut ve bacaklar\u0131ndan kuvvet alarak aya\u011fa kalk. A\u011f\u0131rl\u0131\u011f\u0131 s\u0131rt\u0131nda kavis olu\u015fturarak kald\u0131rmaktan ka\u00e7\u0131n.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 v\u00fccudunun \u00f6n\u00fcnde uzat\u0131lm\u0131\u015f halde tut.<\/p>\n<p class=\"num\">Kollar\u0131n uzat\u0131lm\u0131\u015fken se\u00e7ti\u011fin a\u011f\u0131rl\u0131k di\u011fer a\u011f\u0131rl\u0131k bloklar\u0131ndan hafif\u00e7e ayr\u0131lacak kadar kablo istasyonundan uzakla\u015f. B\u00f6ylece egzersiz s\u0131ras\u0131nda se\u00e7ili a\u011f\u0131rl\u0131k di\u011fer bloklar\u0131n \u00fczerine oturmaz.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dur.<\/p>\n<p class=\"num\">\u015eimdi dirseklerini b\u00fckerek \u00f6n kollar\u0131n\u0131 yukar\u0131 kald\u0131r. Tutamak ve ellerin y\u00fcz\u00fcne do\u011fru gelsin. Hareket yaln\u0131zca dirseklerinden gelmeli.<\/p>\n<p class=\"num\">Hareketin sonunda kas gerilimini koruyarak \u00f6n kollar\u0131n\u0131 kontroll\u00fc bir \u015fekilde yeniden indir. En iyi kas uyaran\u0131 i\u00e7in hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n tamam\u0131n\u0131 kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Di\u011fer biseps curl varyasyonlar\u0131nda oldu\u011fu gibi kablo istasyonunda da a\u011f\u0131rl\u0131\u011f\u0131 savurarak \u00e7al\u0131\u015fan ki\u015filere s\u0131k rastlan\u0131r. Bundan ka\u00e7\u0131nmal\u0131s\u0131n; \u00e7\u00fcnk\u00fc kas uyaran\u0131n\u0131 azalt\u0131r, kablo istasyonunun, kablolar\u0131n, ba\u011flant\u0131 par\u00e7alar\u0131n\u0131n ve makaralar\u0131n a\u015f\u0131nmas\u0131n\u0131 art\u0131r\u0131r.<\/p>\n<p>Ayr\u0131ca curl s\u0131ras\u0131nda yaln\u0131zca \u00f6n kollar\u0131n\u0131 hareket ettir. Egzersiz boyunca omuzlar\u0131n\u0131, s\u0131rt\u0131n\u0131 ve bacaklar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca sabit tut.<\/p>\n","protected":false},"featured_media":8754,"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":"Cable curl, Kabloyla kol b\u00fckme","target-muscles":24564,"equipment":5012,"muscles":[5322,5281],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,5487],"alternative_exercises":[8745,8790,7378,9512,9545,9463,9466,9919,9149,9995]},"yoast_head":"<title>Kabloda biseps curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda biseps curl: tutu\u015f se\u00e7eneklerini ve makarayla arandaki mesafeyi ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kabloda biseps curl\" \/>\n<meta property=\"og:description\" content=\"Kabloda biseps curl: tutu\u015f se\u00e7eneklerini ve makarayla arandaki mesafeyi ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:03:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/bizepscurls-kabelzug.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Kabloda biseps curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Kabloda biseps curl: tutu\u015f se\u00e7eneklerini ve makarayla arandaki mesafeyi ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/","og_locale":"tr_TR","og_type":"article","og_title":"Kabloda biseps curl","og_description":"Kabloda biseps curl: tutu\u015f se\u00e7eneklerini ve makarayla arandaki mesafeyi ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:03:31+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/bizepscurls-kabelzug.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/","url":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/","name":"Kabloda biseps curl &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-17T12:14:56+00:00","dateModified":"2026-10-17T19:03:31+00:00","description":"Kabloda biseps curl: tutu\u015f se\u00e7eneklerini ve makarayla arandaki mesafeyi ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8749"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":10,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8749\/revisions"}],"predecessor-version":[{"id":27388,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8749\/revisions\/27388"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9995"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9149"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9919"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9466"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9463"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9545"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9512"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7378"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8790"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8745"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5487"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5483"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5485"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5281"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5322"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5012"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8754"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8749"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}