{"id":9259,"date":"2026-09-26T19:18:42","date_gmt":"2026-09-26T17:18:42","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9259"},"modified":"2026-09-26T19:18:42","modified_gmt":"2026-09-26T17:18:42","slug":"dar-tutusla-kabloda-lat-pulldown","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dar-tutusla-kabloda-lat-pulldown\/","title":{"rendered":"Kabloda dar tutu\u015fla lat pulldown"},"content":{"rendered":"<p>Dar tutu\u015fla lat pulldown, s\u0131rttaki en b\u00fcy\u00fck kas olan latissimus dorsi kas\u0131n\u0131 hedefler. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">Standart lat pulldown<\/a> hareketinin daha dar tutu\u015fla yap\u0131lan bir versiyonudur. Kablo makinesinin otura\u011f\u0131na oturur ve lat bar\u0131n\u0131 dar tutu\u015fla g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne do\u011fru a\u015fa\u011f\u0131 \u00e7ekersin. Bu egzersiz yaln\u0131zca b\u00fcy\u00fck s\u0131rt kas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaz; trapez, arka omuz ve biseps kaslar\u0131n\u0131 da devreye sokar.<\/p>\n<p>Dar tutu\u015fla lat pulldown hem yeni ba\u015flayanlara hem de ileri seviyede \u00e7al\u0131\u015fanlara uygundur. Daha d\u00fc\u015f\u00fck bir antrenman a\u011f\u0131rl\u0131\u011f\u0131yla kaslar\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfikse<\/a> haz\u0131rlad\u0131\u011f\u0131 i\u00e7in \u00f6zellikle yeni ba\u015flayanlara yararl\u0131d\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla art arda birka\u00e7 barfiksi g\u00fcvenle yapabilir hale geldi\u011finde bu egzersizin yerine barfiks koyabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Lat pulldown i\u00e7in ideal tutu\u015f geni\u015fli\u011fi konusunda g\u00f6r\u00fc\u015f ayr\u0131l\u0131klar\u0131 vard\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">Lat pulldown egzersiz sayfas\u0131nda<\/a>, farkl\u0131 tutu\u015f geni\u015flikleri aras\u0131ndaki kas aktivasyonu farklar\u0131n\u0131n g\u00f6rece k\u00fc\u00e7\u00fck oldu\u011funu g\u00f6steren iki ara\u015ft\u0131rmadan s\u00f6z ettik.<\/p>\n<p>K\u0131sacas\u0131, tek tekrarda kald\u0131r\u0131labilen maksimum a\u011f\u0131rl\u0131\u011f\u0131n %70&#8217;iyle yap\u0131lan 5 tekrarl\u0131 setlerde tutu\u015f geni\u015fli\u011fi kas aktivasyonunu pek de\u011fi\u015ftirmemi\u015ftir. 6 tekrarl\u0131 a\u011f\u0131r setlerde orta geni\u015flikte tutu\u015fun k\u00fc\u00e7\u00fck avantajlar\u0131 olabilir; ancak dar tutu\u015fta da kald\u0131r\u0131labilen en y\u00fcksek a\u011f\u0131rl\u0131k neredeyse ayn\u0131, kas aktivasyonu ise genel olarak benzer bulunmu\u015ftur.<\/p>\n<p>Peki bu ne anlama gelir? Dar tutu\u015fu g\u00fcvenle kullanabilir ve farkl\u0131 tutu\u015f geni\u015flikleri aras\u0131nda sorunsuzca ge\u00e7i\u015f yapabilirsin.<\/p>\n<p>Ayr\u0131ca tutu\u015f bi\u00e7imini de de\u011fi\u015ftirebilir; ellerinin s\u0131rt\u0131 geriye bakacak \u015fekilde \u00fcstten tutu\u015f veya \u00f6ne bakacak \u015fekilde alttan tutu\u015f kullanabilirsin. Bir ara\u015ft\u0131rmada alttan tutu\u015f, kanat kas\u0131n\u0131 \u00fcstten tutu\u015fa g\u00f6re daha az devreye soktu; biseps aktivasyonunda ise fark g\u00f6r\u00fclmedi<span id='quelle-1-9259' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dar-tutusla-kabloda-lat-pulldown\/#quelle-bottom-1-9259' ><sup>[1]<\/sup><\/a><\/span>.<\/p>\n<p>Se\u00e7ece\u011fin tutu\u015f geni\u015fli\u011fi ve bi\u00e7imi sonu\u00e7ta ki\u015fisel tercihine ba\u011fl\u0131d\u0131r. Yeni ba\u015fl\u0131yorsan v\u00fccuduna en uygun olan\u0131 bulmak i\u00e7in farkl\u0131 se\u00e7enekleri dene.<\/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%2FecRF8ERf2q4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ecRF8ERf2q4\" \/><meta itemprop=\"duration\" content=\"PT1M23S\" \/><meta itemprop=\"uploadDate\" content=\"2013-08-09T15:11:42Z\" \/><meta itemprop=\"name\" content=\"Close Grip Front Lat Pulldown - Back Exercise - Bodybuilding.com\" \/><meta itemprop=\"description\" content=\"For more exercises: http:\/\/bbcom.me\/ZML9cG Add this front lat pulldown exercise to your back workout! Close-Grip Front Lat Pulldown Exercise Data Type: Strength Main Muscle Worked: Lats Other Muscles: Biceps, Middle Back, Shoulders Equipment: Cable Mechanics Type: Compound Level: Beginner Sport: No Force: Pull Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. 6. Repeat this motion for the prescribed amount of repetitions. Variations: The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.\"><div class=\"lyte-wrapper\" title=\"Close Grip Front Lat Pulldown - Back Exercise - Bodybuilding.com\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ecRF8ERf2q4\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ecRF8ERf2q4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FecRF8ERf2q4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Close Grip Front Lat 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\/ecRF8ERf2q4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FecRF8ERf2q4%2F0.jpg\" alt=\"Close Grip Front Lat 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\" 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 dar \u00fcstten veya alttan tutu\u015fla kavra; yukar\u0131daki a\u00e7\u0131klamaya bak. Kollar\u0131n bara do\u011fru uzanm\u0131\u015f halde otur. Bu a\u015famada antrenman a\u011f\u0131rl\u0131\u011f\u0131 biraz hareket edebilir. Varsa dizlerini\/uyluklar\u0131n\u0131 pedlerin alt\u0131na yerle\u015ftirerek v\u00fccudunu sabitle.<\/p>\n<p class=\"num\" id=\"step3\">Omuzlar\u0131n\u0131 hafif\u00e7e geriye \u00e7ek ve s\u0131rt\u0131nda k\u00fc\u00e7\u00fck bir kavis olu\u015ftur. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\" id=\"step4\">Dirseklerini v\u00fccuduna yak\u0131n tutarak lat bar\u0131n\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne do\u011fru a\u015fa\u011f\u0131 \u00e7ek. A\u011f\u0131rl\u0131\u011f\u0131 s\u0131rt\u0131n\u0131n arkas\u0131na de\u011fil, kal\u00e7ana do\u011fru g\u00f6t\u00fcrd\u00fc\u011f\u00fcn\u00fc d\u00fc\u015f\u00fcn ve hareketi bu y\u00f6nde yap. Dirseklerin yaln\u0131zca \u00e7eki\u015fin sonunda s\u0131rt\u0131n\u0131n biraz arkas\u0131na ge\u00e7sin. 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 hareketle yeniden ba\u015flang\u0131\u00e7 pozisyonuna g\u00f6t\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Dar tutu\u015fla lat pulldown yaparken a\u011f\u0131rl\u0131\u011f\u0131 savurarak hareket ettirmek, klasik bir kuvvet antrenman\u0131 hatas\u0131d\u0131r. Kal\u00e7an\u0131 oturaktan kald\u0131r\u0131p ard\u0131ndan v\u00fccudunu savurarak a\u015fa\u011f\u0131 indirmek, daha fazla a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirmene yard\u0131mc\u0131 olabilir; ancak antrenman\u0131n etkisini belirgin \u00f6l\u00e7\u00fcde azalt\u0131r. Ayr\u0131ca a\u011f\u0131rl\u0131\u011f\u0131 indirirken olu\u015fan kontrols\u00fcz sallanma, eklemlerine ek y\u00fck bindirir. Bu nedenle egzersizi her zaman kontroll\u00fc ve d\u00fczg\u00fcn hareketlerle yap; gerekirse a\u011f\u0131rl\u0131\u011f\u0131 azalt.<\/p>\n<p>Bir ba\u015fka yayg\u0131n hata, dirseklerinin konumuyla ilgilidir. Daha \u00f6nce belirtildi\u011fi gibi, \u00e7eki\u015fe ba\u015flar ba\u015flamaz dirseklerini s\u0131rt\u0131n\u0131n arkas\u0131na g\u00f6t\u00fcrmemeye \u00e7al\u0131\u015f. Bunun yerine onlar\u0131 kal\u00e7ana do\u011fru y\u00f6nlendirerek v\u00fccuduna yak\u0131n tut. Dirseklerin yaln\u0131zca hareketin sonunda hafif\u00e7e arkaya ge\u00e7melidir.<\/p>\n","protected":false},"featured_media":9264,"parent":0,"template":"","meta":[],"muskelgruppe":[1640,1637,1642],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Dar tutu\u015fla kabloda lat pulldown","target-muscles":24923,"equipment":5012,"muscles":[5322,5300,5297,5293,5299,5296,5288],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5481,5487,5487],"alternative_exercises":[9019,9231]},"yoast_head":"<title>Kabloda dar tutu\u015fla lat pulldown - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda dar tutu\u015fla lat pulldown: dar tutu\u015f se\u00e7eneklerini ve dirseklerin hareketini ke\u015ffet. 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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\/dar-tutusla-kabloda-lat-pulldown\/","og_locale":"tr_TR","og_type":"article","og_title":"Kabloda dar tutu\u015fla lat pulldown","og_description":"Kabloda dar tutu\u015fla lat pulldown: dar tutu\u015f se\u00e7eneklerini ve dirseklerin hareketini ke\u015ffet. 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