{"id":9240,"date":"2026-10-12T21:09:40","date_gmt":"2026-10-12T19:09:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9240"},"modified":"2026-10-12T21:09:40","modified_gmt":"2026-10-12T19:09:40","slug":"duz-kolla-lat-pulldown","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/duz-kolla-lat-pulldown\/","title":{"rendered":"D\u00fcz kolla lat pulldown"},"content":{"rendered":"<p>D\u00fcz kolla lat pulldown, sana <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9652\">kabloda triseps pushdown<\/a> hareketini hat\u0131rlatabilecek bir kablo egzersizidir. Kablo istasyonunun \u00f6n\u00fcnde dik durur ve tutama\u011f\u0131 kollar\u0131n d\u00fczken hareket ettirirsin. Temel fark, hareket boyunca kollar\u0131n\u0131 d\u00fcz tutmand\u0131r; bu sayede triseps yerine kanat kaslar\u0131n\u0131 hedeflersin.<\/p>\n<p>Birden fazla kas grubunu i\u00e7eren di\u011fer kanat egzersizlerinin aksine bu hareket, esas olarak kanat kaslar\u0131n\u0131 izole eder. Kanat kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in alternatifler olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">kabloda lat pulldown<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9257\">enseden lat pulldown<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiksi<\/a> de\u011ferlendirebilirsin. Bu bile\u015fik egzersizler trapez kas\u0131n\u0131, omuzlar\u0131 ve bisepsi de \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Normal lat pulldown hareketinde oldu\u011fu gibi d\u00fcz kolla lat pulldown yaparken de tutu\u015f geni\u015fli\u011fini ayarlayabilirsin. En yayg\u0131n uygulama, a\u015fa\u011f\u0131da anlat\u0131lan omuz geni\u015fli\u011finde \u00fcstten tutu\u015ftur. Ancak daha dar veya daha geni\u015f tutu\u015flar\u0131 da deneyebilirsin.<\/p>\n<p>Kanat kaslar\u0131na odaklanan bir izolasyon egzersizi oldu\u011fu i\u00e7in farkl\u0131 tutu\u015f \u00e7e\u015fitleri kaslar\u0131n devreye girmesinde \u00e7ok b\u00fcy\u00fck bir fark yaratmaz. Bir\u00e7ok ki\u015fi alttan tutu\u015fun \u00f6n kollar\u0131na daha fazla y\u00fck bindirdi\u011fini hisseder; bu nedenle \u00fcstten tutu\u015f daha s\u0131k tercih edilir.<\/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%2FwcVDItawocI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/wcVDItawocI\" \/><meta itemprop=\"duration\" content=\"PT59S\" \/><meta itemprop=\"uploadDate\" content=\"2013-07-03T17:31:20Z\" \/><meta itemprop=\"name\" content=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" \/><meta itemprop=\"description\" content=\"Start A FREE 30 Day Trial Now: https:\/\/bbcom.me\/free-30-Day-Trial Shop Supplements, Vitamins and More! https:\/\/bbcom.me\/shop Add this straight arm pulldown exercise to your back workout! You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions. Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.\"><div class=\"lyte-wrapper\" title=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_wcVDItawocI\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_wcVDItawocI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FwcVDItawocI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Straight Arm Pulldown - Back Exercise - Bodybuilding.com<\/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\/wcVDItawocI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FwcVDItawocI%2F0.jpg\" alt=\"Straight Arm Pulldown - Back Exercise - Bodybuilding.com\" 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\">Tutama\u011f\u0131 kablo istasyonunun \u00fcst ba\u011flant\u0131 noktas\u0131na tak.<\/p>\n<p class=\"num\">\u0130stasyonun \u00f6n\u00fcnde dur ve tutama\u011f\u0131 iki elinle yakla\u015f\u0131k omuz geni\u015fli\u011finde, \u00fcstten tutu\u015fla kavra.<\/p>\n<p class=\"num\">K\u00fc\u00e7\u00fck bir ad\u0131m geri at ve gerekirse tutama\u011f\u0131 hafif\u00e7e a\u015fa\u011f\u0131 \u00e7ekerek kollar\u0131n\u0131 v\u00fccudunun \u00f6n\u00fcnde d\u00fcz konuma getir. Dirseklerini hafif a\u00e7\u0131l\u0131 tut, ancak belirgin bi\u00e7imde b\u00fckme.<\/p>\n<p class=\"num\">G\u00f6vdeni biraz \u00f6ne e\u011f ve s\u0131rt\u0131nda hafif bir kavis olu\u015ftur. Bu, ba\u015flang\u0131\u00e7 pozisyonudur.<\/p>\n<p class=\"num\">Kollar\u0131n uzat\u0131lm\u0131\u015f h\u00e2lde, tutama\u011f\u0131 bir yay \u00e7izerek kal\u00e7ana do\u011fru a\u015fa\u011f\u0131 \u00e7ek. Hareket boyunca kollar\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">Bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan kontroll\u00fc bir hareketle ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Spor salonunda s\u0131k g\u00f6r\u00fclen bir hata, bu egzersiz s\u0131ras\u0131nda dirseklerini b\u00fckmektir. Bu genellikle y\u00fck fazla a\u011f\u0131r oldu\u011funda olur. D\u00fczeltmek i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 azaltman yeterlidir.<\/p>\n<p>Egzersizi yaparken savurmaktan ka\u00e7\u0131n. G\u00f6vdeni ve kollar\u0131n\u0131 sallayarak a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirebilirsin; ancak bu, kanat kaslar\u0131n\u0131n ve dengeleyici kaslar\u0131n\u0131n \u00fczerindeki antrenman etkisini azalt\u0131r. Bunun yerine tendonlar\u0131na ve eklemlerine daha fazla y\u00fck bindirir; bu da sakatlanmaya yol a\u00e7abilir.<\/p>\n<p>S\u0131rt\u0131n\u0131 d\u00fcz, hafif\u00e7e \u00f6ne e\u011fik ve \u00e7ok hafif kavisli tut. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rma.<\/p>\n","protected":false},"featured_media":9242,"parent":0,"template":"","meta":[],"muskelgruppe":[1642,1654],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24775,"equipment":5012,"muscles":[5297,5293,5299,5296],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9697,7466,7696]},"yoast_head":"<title>D\u00fcz kolla lat pulldown - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00fcz kolla lat pulldown: kal\u00e7aya do\u011fru \u00e7eki\u015fi ve g\u00f6vde duru\u015funu 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\/duz-kolla-lat-pulldown\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00fcz kolla lat pulldown\" \/>\n<meta property=\"og:description\" content=\"D\u00fcz kolla lat pulldown: kal\u00e7aya do\u011fru \u00e7eki\u015fi ve g\u00f6vde duru\u015funu 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\/duz-kolla-lat-pulldown\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/pulldown-durchgestreckte-arme.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=\"2 dakika\" \/>","yoast_head_json":{"title":"D\u00fcz kolla lat pulldown - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"D\u00fcz kolla lat pulldown: kal\u00e7aya do\u011fru \u00e7eki\u015fi ve g\u00f6vde duru\u015funu 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\/duz-kolla-lat-pulldown\/","og_locale":"tr_TR","og_type":"article","og_title":"D\u00fcz kolla lat pulldown","og_description":"D\u00fcz kolla lat pulldown: kal\u00e7aya do\u011fru \u00e7eki\u015fi ve g\u00f6vde duru\u015funu 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\/duz-kolla-lat-pulldown\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/pulldown-durchgestreckte-arme.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/duz-kolla-lat-pulldown\/","url":"https:\/\/training.fit\/tr\/egzersiz\/duz-kolla-lat-pulldown\/","name":"D\u00fcz kolla lat pulldown &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-12T19:09:40+00:00","dateModified":"2026-10-12T19:09:40+00:00","description":"D\u00fcz kolla lat pulldown: kal\u00e7aya do\u011fru \u00e7eki\u015fi ve g\u00f6vde duru\u015funu 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\/duz-kolla-lat-pulldown\/"]}]},{"@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\/9240"}],"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\/9240\/revisions"}],"predecessor-version":[{"id":29736,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9240\/revisions\/29736"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7696"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7466"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9697"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5483"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5296"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5299"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5293"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5297"},{"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\/9242"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=9240"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=9240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}