{"id":8790,"date":"2026-10-17T14:14:08","date_gmt":"2026-10-17T12:14:08","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8790"},"modified":"2026-10-17T21:03:48","modified_gmt":"2026-10-17T19:03:48","slug":"halterle-biceps-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-biceps-curl\/","title":{"rendered":"Halterle biseps curl"},"content":{"rendered":"<p>Halterle biseps curl, hareketlerini simetrik tutmana yard\u0131mc\u0131 oldu\u011fu i\u00e7in pop\u00fcler <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8745\">damb\u0131lla biseps curl hareketine<\/a> \u00e7ok iyi bir alternatiftir. \u0130ki elin de halterde oldu\u011fundan, tekni\u011fini bozmadan daha zay\u0131f kolunu do\u011fal olarak desteklersin. Hareket temelde ayn\u0131d\u0131r: Halteri ellerinde tutar, kollar\u0131n\u0131 b\u00fck\u00fcp a\u00e7arak bisepslerini devreye sokars\u0131n. Halterle curl de biseps kaslar\u0131 i\u00e7in bir izolasyon egzersizidir.<\/p>\n<p>Ayakta halterle biseps curl hareketine bir ba\u015fka alternatif de <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9466\">e\u011fimli sehpada y\u00fcz\u00fcst\u00fc halterle biseps curl<\/a> hareketidir.<\/p>\n<p>\u00c7o\u011fu zaman yaln\u0131zca bir kol di\u011ferinden daha zay\u0131f olmakla kalmaz; o taraftaki omuz da daha zay\u0131ft\u0131r. Damb\u0131lla biseps curl yaparken zay\u0131f taraftaki damb\u0131l\u0131 kald\u0131rmakta zorland\u0131\u011f\u0131nda bu durum bazen hareketinin bozulmas\u0131na neden olabilir. Halterle curl yaparken bar iki kolunu birbirine ba\u011flad\u0131\u011f\u0131ndan zay\u0131f taraf\u0131n geride kalamaz ve bu sorunu kendili\u011finden \u00f6nlersin. Bir kol yoruldu\u011funda di\u011feri onu bir \u00f6l\u00e7\u00fcde destekler. Yine de bir kol fazla g\u00fc\u00e7ten d\u00fc\u015fmeden seti bitir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Halterle biseps curl hareketini d\u00fcz bar veya EZ barla yapabilirsin. A\u011f\u0131rl\u0131k antrenman\u0131 deneyimi olan 12 erkekle yap\u0131lan bir \u00e7al\u0131\u015fmada, bu iki bar aras\u0131nda biseps aktivitesi a\u00e7\u0131s\u0131ndan istatistiksel olarak anlaml\u0131 bir fark bulunmad\u0131. EZ barla \u00f6l\u00e7\u00fclen aktivite, damb\u0131llarla d\u00f6n\u00fc\u015f\u00fcml\u00fc yap\u0131lan curl hareketinden y\u00fcksekti; ancak bu sonu\u00e7 d\u00fcz bara g\u00f6re bir \u00fcst\u00fcnl\u00fck g\u00f6stermiyor.<span id='quelle-1-8790' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halterle-biceps-curl\/#quelle-bottom-1-8790' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>EZ bar, ellerini a\u00e7\u0131l\u0131 tutmana olanak tan\u0131r ve bu konum sana daha rahat gelebilir. \u0130ki bar\u0131 da hafif bir a\u011f\u0131rl\u0131kla dene; hareketi kontrol ederken el bileklerini ve dirseklerini rahat ettiren tutu\u015fu se\u00e7.<\/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%2FQZEqB6wUPxQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/QZEqB6wUPxQ\" \/><meta itemprop=\"duration\" content=\"PT6M10S\" \/><meta itemprop=\"uploadDate\" content=\"2017-12-14T16:19:15Z\" \/><meta itemprop=\"name\" content=\"How To: Barbell Bicep Curl | 3 GOLDEN RULES\" \/><meta itemprop=\"description\" content=\"Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix UNEVEN biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also.... don&#039;t mind the red marks all over my body.. my AWESOME hotel had beg bugs... *READ FULL ARTICLE WITH PHOTOS* https:\/\/muscularstrength.com\/article\/How-To-Barbell-Bicep-Curl Today we\u2019re going to be going over proper form for a barbell biceps curl. Before we get into the 3 golden rules, I just want to do a quick form check so you know what proper form looks like. Proper Form: Barbell Bicep Curl You can utilize this exercise to target the inner or outer heads a bit more. For example, if you want to place more emphasis on the inner head (short head), you would do a really wide grip. If you wanted to place more emphasis on the outer head (long head) of the biceps, you\u2019d grab with a closer grip. What I want you to focus on, however, is trying to hit both heads equally by using a nice neutral grip so your arms are about shoulder width apart. To perform the movement, all you\u2019re going to do is bring your arms slightly forward, and make sure your arms are fully locked out. One of the easiest ways to know you did a bicep curl with full range of motion is at the bottom of the movement, you flex your triceps. Once your triceps are flexed, you\u2019re going to bring the weight up, curl all the way to the top, squeeze and flex those biceps as hard as you can, then slowly control and return to the starting position, flexing those triceps, and repeat for reps. #1: Always Use A Straight Barbell What should you use, a straight bar, or an E-Z curl bar? Let\u2019s start by looking at the E-Z curl bar. There\u2019s actually two functions of your biceps, one of those functions is obviously to flex the arm, and the other function is to supinate the forearm. What happens when you use an E-Z curl bar? The reason why it makes the curl easier is because it places a little less tension on your wrists, and when you grab the inside handles you\u2019ll notice that instead of your hand being totally straight, it\u2019s turned in slightly. What does that mean in terms of biceps activation? Technically you\u2019re still supinating your forearm, but you\u2019re not supinating it all the way out. Obviously you\u2019ll get some flexion in the biceps when you curl, there is a bit of supination happening at the top, but you\u2019re not able to maximize it. If you have good flexibility and it doesn\u2019t bother you to use a straight bar, then that\u2019s what you want to do. When possible, use a straight bar to maximize both the flexion of the biceps, as well as the supinating your forearm out as much as you can. #2: Always Keep Tension On The Biceps This means you never want to let your arms hang fully down by your side during your repetitions. Gravity does play a factor when doing bicep curls if you want to keep tension on your biceps. However, what most people do to try to compensate for this is they do half reps. Obviously if you\u2019re doing a half rep, you\u2019re not working your biceps through the entire range of motion, which can also create weakness over time. You don\u2019t want that, you want to build your biceps as big and as massive as possible, and utilize every single repetition to do that. The fix is actually easier than you think. When doing your curls, when you get to the bottom of the movement, instead of hanging your arms down by your sides, what you\u2019re going to do is keep your elbows slightly in front of your hips. This slight change in angle from being straight down to being about an inch or two in front of your hips is going to place a great deal of tension on your biceps, even when your arm is fully extended at the bottom of the movement. If you\u2019re able to maintain that as you do all your repetitions, you\u2019re going to be keeping constant tension on your biceps and see much faster gains. #3: Don\u2019t Be Afraid To Use Momentum Obviously as a beginner, you probably shouldn\u2019t be using any momentum. You should be utilizing weight that you can handle for all of your repetitions. If you\u2019re doing 8 repetitions, you should be able to go all the way up and all the way down with good form for all 8 reps. *CONTINUE READING HERE* https:\/\/muscularstrength.com\/article\/How-To-Barbell-Bicep-Curl Program Selector - Get The Right Program For You! - https:\/\/muscularstrength.com\/Program-Selector ---------------------------------------- Subscribe To My Channel - https:\/\/www.youtube.com\/user\/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http:\/\/muscularstrength.com\/consultations ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- MORE TIPS! - https:\/\/www.instagram.com\/ScottHermanFitness\"><div class=\"lyte-wrapper\" title=\"How To: Barbell Bicep Curl | 3 GOLDEN RULES\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_QZEqB6wUPxQ\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_QZEqB6wUPxQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQZEqB6wUPxQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Barbell Bicep Curl | 3 GOLDEN RULES<\/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\/QZEqB6wUPxQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQZEqB6wUPxQ%2F0.jpg\" alt=\"How To: Barbell Bicep Curl | 3 GOLDEN RULES\" 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\u0131k plakalar\u0131n\u0131 haltere tak ve bar\u0131 alttan tutu\u015fla (avu\u00e7 i\u00e7lerin yukar\u0131 bakacak \u015fekilde) sehpadan kald\u0131r. Biseps kaslar\u0131n\u0131 dengeli \u00e7al\u0131\u015ft\u0131rmak i\u00e7in tutu\u015fun omuz geni\u015fli\u011finden biraz daha a\u00e7\u0131k olmal\u0131.<\/p>\n<p class=\"num\">Bo\u015f bir alana ge\u00e7 ve ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak dur. Halteri v\u00fccudunun \u00f6n\u00fcnde alttan tutu\u015fla s\u0131k\u0131ca kavra; kollar\u0131n uzat\u0131lm\u0131\u015f, trisepslerin hafif\u00e7e kas\u0131l\u0131 olsun.<\/p>\n<p class=\"num\">Dik duru\u015funu korumak i\u00e7in kar\u0131n kaslar\u0131nla birlikte t\u00fcm g\u00f6vde kaslar\u0131n\u0131 s\u0131k.<\/p>\n<p class=\"num\">\u015eimdi dirseklerini b\u00fckerek \u00f6n kollar\u0131n\u0131 yukar\u0131 kald\u0131r. Bar y\u00fcz\u00fcne do\u011fru gelsin. Dirseklerini b\u00fckebildi\u011fin en ileri noktaya kadar hareketi s\u00fcrd\u00fcr.<\/p>\n<p class=\"num\">Hareketi yaln\u0131zca dirseklerinden yaparak a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc bi\u00e7imde indir. Kollar\u0131n\u0131 b\u00fckerken ve a\u00e7arken dirseklerini, omuzlar\u0131n\u0131 ve g\u00f6vdeni ayn\u0131 yerde tut. G\u00f6vdeni ileri geri sallama ve hareketin yaln\u0131zca bisepslerinin \u00e7al\u0131\u015fmas\u0131yla yap\u0131ld\u0131\u011f\u0131ndan emin ol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Halterle daha az g\u00f6r\u00fclse de klasik hatalardan biri savurma hareketidir. Savurmak daha fazla a\u011f\u0131rl\u0131k hareket ettirmeni sa\u011flasa da antrenman uyaran\u0131n\u0131 art\u0131rmaz. Bu y\u00fczden halteri veya EZ bar\u0131 iki elle tutmak seni daha fazla a\u011f\u0131rl\u0131k kullanmaya \u00f6zendirse bile a\u015f\u0131r\u0131 a\u011f\u0131rl\u0131k kullanmaktan ka\u00e7\u0131n. Hem kald\u0131r\u0131rken hem indirirken t\u00fcm hareket a\u00e7\u0131kl\u0131\u011f\u0131nda kontroll\u00fc \u00e7al\u0131\u015fmaya odaklan.<\/p>\n<p>Savurmaya \u00e7o\u011fu zaman \u00fcst v\u00fccudu belirgin \u015fekilde geriye yaslamak da e\u015flik eder. Bundan da ka\u00e7\u0131nmal\u0131s\u0131n. Egzersiz boyunca s\u0131rt\u0131n\u0131 d\u00fcz, g\u00f6vde kaslar\u0131n\u0131 s\u0131k\u0131 tut.<\/p>\n","protected":false},"featured_media":8799,"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":"Barbell curl, EZ bar curl","target-muscles":24564,"equipment":5005,"muscles":[5322,5281],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5487,28753],"alternative_exercises":[8745,8749,7378,9512,9545,9463,9466,9702,9919,6882,9149,7649]},"yoast_head":"<title>Halterle biseps curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Halterle biseps curl: d\u00fcz bar ve EZ bar se\u00e7eneklerini ke\u015ffet. 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