{"id":9006,"date":"2026-10-17T14:12:34","date_gmt":"2026-10-17T12:12:34","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9006"},"modified":"2026-10-17T21:44:56","modified_gmt":"2026-10-17T19:44:56","slug":"hammer-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/hammer-curl\/","title":{"rendered":"Hammer curl"},"content":{"rendered":"<p>Hammer curl, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8745\">biseps curl<\/a> hareketinin farkl\u0131 tutu\u015fla yap\u0131lan bir versiyonudur. Bu egzersizde damb\u0131llar\u0131 hareketin tamam\u0131 boyunca n\u00f6tr tutu\u015fla tutars\u0131n. Hareket temelde ayn\u0131d\u0131r: Dirseklerini b\u00fckerek v\u00fccudunun yanlar\u0131ndaki damb\u0131llar\u0131 yukar\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Hammer curl, \u00fcst kollara odaklanarak bisepsi (musculus biceps brachii) ve brakiyalis kas\u0131n\u0131 (musculus brachialis) hedefler. Klasik bir izolasyon egzersizidir.<\/p>\n<p>\u00dcst kolu benzer \u015fekilde \u00e7al\u0131\u015ft\u0131ran alternatif bir bile\u015fik egzersiz olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9049\">n\u00f6tr tutu\u015fla barfiks<\/a> yapabilirsin. Esas olarak s\u0131rt kaslar\u0131na odaklansa da tutu\u015f tekni\u011fi nedeniyle bisepsler de yo\u011fun \u015fekilde devreye girer. N\u00f6tr tutu\u015fla barfiks, antrenman programlar\u0131na s\u0131kl\u0131kla biseps \u00e7al\u0131\u015fmas\u0131yla ayn\u0131 g\u00fcn eklenir.<\/p>\n<p>Bu egzersizi \u00fcst kol yerine \u00f6n kola odaklanan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9748\">\u00e7eki\u00e7 tutu\u015fla bilek b\u00fckme<\/a> ile kar\u0131\u015ft\u0131rma.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Hammer curl hareketini iki kolunla ayn\u0131 anda veya d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak yapabilirsin. \u00dcst g\u00f6vdenin daha sabit kalmas\u0131na yard\u0131mc\u0131 oldu\u011fu i\u00e7in genellikle iki kolu ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rmak tercih edilir.<\/p>\n<p>D\u00f6n\u00fc\u015f\u00fcml\u00fc uygulamada damb\u0131llar\u0131 ayn\u0131 anda de\u011fil, s\u0131rayla kald\u0131r\u0131rs\u0131n. Bunun avantaj\u0131, tekrarlar aras\u0131ndaki dinlenme s\u00fcresinin biraz daha uzun olmas\u0131d\u0131r; bu da 1-2 tekrar daha yapmana yard\u0131mc\u0131 olabilir. Dezavantaj\u0131 ise \u00f6zellikle a\u011f\u0131r damb\u0131llarla \u00e7al\u0131\u015f\u0131rken \u00fcst g\u00f6vdeni sabit tutman\u0131n zorla\u015fmas\u0131 ve hareketin dengesizle\u015febilmesidir. \u00d6zellikle d\u00f6n\u00fc\u015f\u00fcml\u00fc \u00e7al\u0131\u015f\u0131rken do\u011fru tekni\u011fi korudu\u011fundan emin ol.<\/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%2FTwD-YGVP4Bk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/TwD-YGVP4Bk\" \/><meta itemprop=\"duration\" content=\"PT2M4S\" \/><meta itemprop=\"uploadDate\" content=\"2012-09-10T19:27:32Z\" \/><meta itemprop=\"name\" content=\"How to Do a Hammer Curl | Arm Workout\" \/><meta itemprop=\"description\" content=\"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\/503585-How-to-Do-a-Hammer-Curl-Arm-Workout Okay, so today we&#039;re going to go over how to do dumbbell hammer curls. Now there&#039;s different variations to this. You can do um together or one at a time. I personally like one at a time, cause you can really focus on it. Now as opposed to a regular curl, you&#039;re not gonna rotate your wrist up to the sky. Now notice in your regular curl, when you rotate you&#039;re really peaking out your bicep. So you&#039;re working a lot of the interior of the bicep. With a hammer curl, you&#039;re focusing more on the width of your bicep in your forearm. Okay. So that&#039;s the primary focus of the hammer curl. Now to do these, you&#039;ll start just like your regular dumbbell curls. Hands at your side, nice base. Shoulder width apart with your feet. Loose knees, not locked out. Elbows, not locked out. Nice soft elbow. Now as you come up, you can come in different directions. You can come straight up or you can come across your body. I love to come across the body just because you feel a little more on that bicep. But, to do this, it&#039;s very controlled movement. Squeeze. Come back down. Come up, very controlled movement. Squeeze. It&#039;s really important to get that squeeze and flex everything you got in there. Come back down controlled. Don&#039;t be throwing the weights around cuz it won&#039;t do anything for ya. Breathing, is very important during this exercise. As you come up, you&#039;re going to breath out. Squeeze, release, breath in. Come up, breath out, squeeze, breath in. Bad habits always happen with this exercise. you see guys throwin them up, elbows not locked in place. Keep your elbow right locked by your side. Come up, squeeze, come back down. You&#039;ll really feel it in your forearm and in the middle of your bicep if you&#039;re doing it right. Come up and down. Come up and down. That&#039;s your dumbbell hammer curl.\"><div class=\"lyte-wrapper\" title=\"How to Do a Hammer Curl | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_TwD-YGVP4Bk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_TwD-YGVP4Bk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTwD-YGVP4Bk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Hammer 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\/TwD-YGVP4Bk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTwD-YGVP4Bk%2F0.jpg\" alt=\"How to Do a Hammer 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\">Damb\u0131llar\u0131 al ve ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak dur. Damb\u0131llar\u0131 v\u00fccudunun iki yan\u0131nda n\u00f6tr tutu\u015fla tut; avu\u00e7 i\u00e7lerin birbirine baks\u0131n.<\/p>\n<p class=\"num\">Dirseklerini b\u00fckerek iki damb\u0131l\u0131 ayn\u0131 anda kald\u0131r. Hareket boyunca avu\u00e7 i\u00e7lerin birbirine bakmaya devam etsin; ellerini d\u00f6nd\u00fcrme.<\/p>\n<p class=\"num\">Dirseklerin tamamen b\u00fck\u00fcld\u00fc\u011f\u00fcnde hareketin en \u00fcst noktas\u0131na ula\u015fm\u0131\u015f olursun. Kas gerilimini k\u0131sa bir s\u00fcre koru.<\/p>\n<p class=\"num\">Avu\u00e7 i\u00e7lerinin konumunu de\u011fi\u015ftirmeden damb\u0131llar\u0131 yava\u015f ve kontroll\u00fc bir \u015fekilde indir. Hareketin sonunda kollar\u0131n tamamen uzat\u0131lm\u0131\u015f, damb\u0131llar v\u00fccudunun yan\u0131nda olmal\u0131.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Hammer curl dahil biseps curl varyasyonlar\u0131nda klasik hatalardan biri a\u011f\u0131rl\u0131\u011f\u0131 savurmakt\u0131r. Egzersiz boyunca \u00fcst v\u00fccudunu dik tut ve g\u00f6vde kaslar\u0131n\u0131 s\u0131k. A\u011f\u0131rl\u0131\u011f\u0131 h\u0131z alarak \u00f6ne veya yukar\u0131 ta\u015f\u0131mak i\u00e7in geriye yaslanmaktan ya da kolunu savurmaktan ka\u00e7\u0131n. Bu, antrenman\u0131n etkisini belirgin \u015fekilde azalt\u0131r. Hareketin esas olarak dirseklerini b\u00fckerek yap\u0131ld\u0131\u011f\u0131ndan emin ol.<\/p>\n","protected":false},"featured_media":9011,"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":"N\u00f6tr tutu\u015fla biceps curl","target-muscles":24746,"equipment":5036,"muscles":[5322,5320,5321,5281],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5487,28765,28783,28729,28761,28795],"alternative_exercises":[6777,7228]},"yoast_head":"<title>Hammer curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Hammer curl: n\u00f6tr tutu\u015fu ve e\u015fzamanl\u0131 ya da d\u00f6n\u00fc\u015f\u00fcml\u00fc se\u00e7enekleri ke\u015ffet. 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