{"id":9257,"date":"2026-10-12T21:03:16","date_gmt":"2026-10-12T19:03:16","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9257"},"modified":"2026-10-12T21:03:16","modified_gmt":"2026-10-12T19:03:16","slug":"enseye-lat-pulldown","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/enseye-lat-pulldown\/","title":{"rendered":"Enseden lat pulldown"},"content":{"rendered":"<p>Enseden lat pulldown, standart <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">kabloda lat pulldown<\/a> hareketinin bir versiyonudur. Egzersiz b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ayn\u0131d\u0131r: Otura\u011fa oturur ve lat bar\u0131n\u0131 a\u015fa\u011f\u0131 \u00e7ekersin. Ancak bar\u0131 v\u00fccudunun \u00f6n\u00fcne \u00e7ekmek yerine ba\u015f\u0131n\u0131n arkas\u0131ndan ensene indirirsin. Kaslar\u0131n \u00e7al\u0131\u015fmas\u0131 da b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ayn\u0131d\u0131r.<\/p>\n<p>Bununla birlikte enseden lat pulldown pek iyi bir \u00fcne sahip de\u011fildir. Ayn\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rsa da do\u011fal olmayan tutu\u015f nedeniyle omuz eklemlerine daha fazla y\u00fck biner. Omuz eklemleri d\u0131\u015fa d\u00f6ner ve yatay olarak yana a\u00e7\u0131l\u0131r. Bu durum sakatlanmalara, uzun vadede de omuz ekleminin \u00f6ne do\u011fru stabilitesini kaybetmesine ve buna e\u015flik eden ba\u015fka sorunlara <a href=\"https:\/\/journals.lww.com\/nsca-scj\/Abstract\/2015\/10000\/A_Comparative_Analysis_and_Technique_of_the_Lat.4.aspx\" target=\"_blank\" rel=\"noopener\">yol a\u00e7abilir<\/a><span id='quelle-1-9257' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/enseye-lat-pulldown\/#quelle-bottom-1-9257' ><sup>[1]<\/sup><\/a><\/span>. Bu nedenle genel olarak bu egzersizden ka\u00e7\u0131n\u0131lmal\u0131 ve yaln\u0131zca nadir istisnalarda kullan\u0131lmal\u0131d\u0131r.<\/p>\n<p>Ancak herkesin bu g\u00f6r\u00fc\u015fe kat\u0131lmad\u0131\u011f\u0131n\u0131 da belirtmek gerekir. Sakatlanma riski ki\u015finin v\u00fccut yap\u0131s\u0131na da ba\u011fl\u0131 olabilir. Omuz hareketlili\u011fi iyi olan ki\u015filerin egzersizi sorunsuz yapabilme olas\u0131l\u0131\u011f\u0131 daha y\u00fcksek olabilir. Antrenmanda ilerledik\u00e7e hangi gruba girdi\u011fini anlaman gerekir.<\/p>\n<p>Di\u011fer \u00fcst s\u0131rt egzersizleri aras\u0131nda standart lat pulldown, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9231\">makinede lat pulldown<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiks<\/a> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Enseden lat pulldownla ili\u015fkili olas\u0131 sorunlar d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde, \u00f6zellikle ba\u015flang\u0131\u00e7ta bu egzersiz i\u00e7in temkinli davran\u0131p d\u00fc\u015f\u00fck bir antrenman a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mek \u00e7ok \u00f6nemlidir.<\/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%2FqayYjoMZQrw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qayYjoMZQrw\" \/><meta itemprop=\"duration\" content=\"PT1M46S\" \/><meta itemprop=\"uploadDate\" content=\"2017-07-21T19:38:49Z\" \/><meta itemprop=\"name\" content=\"How to do a Behind the Neck Lat Pulldown\" \/><meta itemprop=\"description\" content=\"Behind the Neck Lat Pulldown - This exercise will work your back. Caution: Do this exercise very conservatively, being very cautious to the amount of weight used. We recommend starting with very low weight. - Mount the pull-down machine with a wide bar attached to it. Adjust the knee pad of the machine to fit your height. - Grab the bar with your palms facing forward. - With your arms extended,lean slightly forward. This is your starting position. - Bring the bar down until it touches the back of your head, drawing the shoulders and the upper arms down and back. Exhale as you do this. - DIsclaimer: DO NOT PULL DOWN FARTHER THAN THE BACK OF YOUR HEAD EVER. THIS IS WHERE THE EXERCISE BECOMES POTENTIALLY DANGEROUS TO YOUR ROTATOR CUFFS. IF THIS IS DONE IN A CONTROLLED MANNER WITH A CONTROLLED AMOUNT OF WEIGHT, THIS IS AN EXCELLENT EXERCISE TO WORK THIS AREA OF THE UPPER BACK IN A UNIQUE WAY THAT CANNOT BE DONE ANY OTHER WAY. - Hold the contracted position for a brief moment. Squeeze your shoulder blades together then exhale as you extend your arms back up again. Follow Tristan on Instagram: @tristan_james_lmt http:\/\/bit.ly\/2rFadHa Be sure to like and subscribe to our YouTube channel for tons of top-tier fitness content! You can also follow us on all of our social media outlets for tons of regular updates, special promotions, sales, and full access to our expert-level fitness knowledge! Facebook http:\/\/bit.ly\/29XlcET Instagram: @blackstonelabs http:\/\/bit.ly\/2oIzCwn Instagram: @bslmuscleboys http:\/\/bit.ly\/2qXjsk6 Snapchat: blackstonelabs http:\/\/bit.ly\/2qXn1GR Twitter: @BlackstoneLabs http:\/\/bit.ly\/2qlcxiC https:\/\/blackstonelabs.com\/ Peace out bye.\"><div class=\"lyte-wrapper\" title=\"How to do a Behind the Neck Lat Pulldown\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_qayYjoMZQrw\"><div id=\"lyte_qayYjoMZQrw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqayYjoMZQrw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do a Behind the Neck Lat Pulldown<\/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\/qayYjoMZQrw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqayYjoMZQrw%2F0.jpg\" alt=\"How to do a Behind the Neck Lat Pulldown\" 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\" id=\"step1\">A\u011f\u0131rl\u0131\u011f\u0131 ayarla ve otura\u011f\u0131n \u00f6n\u00fcnde dur.<\/p>\n<p class=\"num\" id=\"step2\">Lat bar\u0131n\u0131 a\u00e7\u0131l\u0131 tutu\u015f yerlerinden, omuz geni\u015fli\u011finden daha geni\u015f bir \u00fcstten tutu\u015fla kavra ve kollar\u0131n bara do\u011fru uzanm\u0131\u015f halde otur. Bunu yaparken a\u011f\u0131rl\u0131\u011f\u0131 zaten biraz kald\u0131rm\u0131\u015f olursun. Bacaklar\u0131n\u0131 pedlerin alt\u0131na sabitle.<\/p>\n<p class=\"num\" id=\"step3\">Omuzlar\u0131n\u0131 hafif\u00e7e geriye \u00e7ek ve s\u0131rt\u0131nda hafif bir kavis olu\u015ftur. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\" id=\"step4\">Lat bar\u0131n\u0131, yakla\u015f\u0131k kulak veya ense hizas\u0131na gelene kadar ba\u015f\u0131n\u0131n arkas\u0131na do\u011fru a\u015fa\u011f\u0131 \u00e7ek; bu s\u0131rada dirseklerini a\u015fa\u011f\u0131ya, v\u00fccudunun yanlar\u0131na do\u011fru indir. Bu pozisyonu k\u0131sa bir s\u00fcre koru.<\/p>\n<p class=\"num\" id=\"step5\">A\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna geri g\u00f6t\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Daha \u00f6nce belirtildi\u011fi gibi, bar\u0131 ba\u015f\u0131n arkas\u0131na \u00e7ekmek genel olarak tart\u0131\u015fmal\u0131d\u0131r. Tutama\u011f\u0131 ensene g\u00f6t\u00fcrmek, omuz eklemlerine binen y\u00fck\u00fc belirgin bi\u00e7imde art\u0131r\u0131r. Bu egzersizde v\u00fccudunu dinlemen \u00e7ok \u00f6nemlidir. Omuzlar\u0131nda a\u011fr\u0131 hissedersen ba\u015fka bir egzersize ge\u00e7; rahats\u0131zl\u0131\u011fa ra\u011fmen devam etme.<\/p>\n<p>Enseden lat pulldown yaparken s\u0131k yap\u0131lan bir hata, antrenman a\u011f\u0131rl\u0131\u011f\u0131n\u0131 daha kolay hareket ettirmek i\u00e7in g\u00f6vdeni sallayarak h\u0131z almakt\u0131r. Hedeflenen antrenman etkisini azaltt\u0131\u011f\u0131 i\u00e7in bundan kesinlikle ka\u00e7\u0131n. Aksi halde zorlama hareketlerle eklemlerine daha fazla y\u00fck bindirirsin; bu da omuz eklemlerindeki zaten elveri\u015fsiz y\u00fcklenmeyi daha da k\u00f6t\u00fcle\u015ftirebilir.<\/p>\n","protected":false},"featured_media":9261,"parent":0,"template":"","meta":[],"muskelgruppe":[1640,1637,1642,1654],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Ba\u015f arkas\u0131na lat pulldown","target-muscles":24913,"equipment":5012,"muscles":[5322,5281,5300,5297,5293,5299,5296],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9019,9231]},"yoast_head":"<title>Enseden lat pulldown - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Enseden lat pulldown: \u00f6nden \u00e7eki\u015fle farklar\u0131n\u0131 ve s\u0131n\u0131rlamalar\u0131n\u0131 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\/enseye-lat-pulldown\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Enseden lat pulldown\" \/>\n<meta property=\"og:description\" content=\"Enseden lat pulldown: \u00f6nden \u00e7eki\u015fle farklar\u0131n\u0131 ve s\u0131n\u0131rlamalar\u0131n\u0131 ke\u015ffet. 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