{"id":9399,"date":"2026-09-26T05:05:51","date_gmt":"2026-09-26T03:05:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9399"},"modified":"2026-10-17T21:50:31","modified_gmt":"2026-10-17T19:50:31","slug":"halterle-kurek-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-kurek-cekis\/","title":{"rendered":"Halterle row"},"content":{"rendered":"<p>Halterle row, \u00fcst s\u0131rt\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in temel ve sevilen bir egzersizdir. Harekette g\u00f6vdeni \u00f6ne e\u011fer, halteri karn\u0131na do\u011fru \u00e7eker ve yeniden a\u015fa\u011f\u0131 indirirsin. Bu egzersiz <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9414\">makinede row<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9397\">kabloda row hareketine<\/a> benzer.<\/p>\n<p>\u00d6ne e\u011fik duru\u015f, kabloda row hareketine g\u00f6re v\u00fccudunu daha s\u0131k\u0131 tutman\u0131 ve daha iyi kontrol etmeni gerektirir. Makinede yap\u0131lan \u00e7e\u015fitte destek pedleri bu gereksinimi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ortadan kald\u0131r\u0131r.<\/p>\n<p>Halterle row \u00fcst s\u0131rt\u0131 hedeflese de v\u00fccut pozisyonu nedeniyle bel kaslar\u0131 da devreye girer. Antrenman s\u0131ras\u0131nda veya sonras\u0131nda bel kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedebilirsin. Disk sorunlar\u0131ndan ka\u00e7\u0131nmak i\u00e7in do\u011fru tekni\u011fi koruman \u00e7ok \u00f6nemlidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Di\u011fer row egzersizlerinde oldu\u011fu gibi halterle row yaparken de tutu\u015funu de\u011fi\u015ftirebilirsin; bu, hedeflenen kaslar\u0131 de\u011fi\u015ftirir. Geni\u015f \u00fcstten tutu\u015f, \u00fcst s\u0131rt\u0131 ve omuzlar\u0131 daha fazla zorlarken dar alttan veya \u00fcstten tutu\u015f, dirseklerin v\u00fccuduna yak\u0131nken biseps ve kanat kaslar\u0131na odaklan\u0131r. Bu etki \u00f6zellikle alttan tutu\u015fta belirgindir.<\/p>\n<p>Halterle row yaparken g\u00f6vde ve s\u0131rt pozisyonu \u00f6zellikle \u00f6nemlidir. G\u00f6vden yeterince \u00f6ne e\u011filmi\u015f olmal\u0131, ancak a\u015f\u0131r\u0131ya ka\u00e7mamal\u0131s\u0131n. Yeterince \u00f6ne e\u011filmezsen kanat kaslar\u0131n gerekti\u011fi gibi devreye girmez ve odak, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8566\">dik \u00e7eki\u015fte<\/a> oldu\u011fu gibi ense b\u00f6lgesine ve omuzlara kayar.<\/p>\n<p>G\u00f6vdeni fazla \u00f6ne e\u011fmekten ka\u00e7\u0131n; bu, belinin b\u00fck\u00fclmesine ve disklerine y\u00fck binmesine neden olabilir. En uygun duru\u015fta g\u00f6vden \u00f6ne e\u011filirken s\u0131rt\u0131nda hafif bir kavis bulunur. Kal\u00e7an\u0131 bilin\u00e7li olarak geriye itip \u201c\u00f6rdek poposu\u201d g\u00f6r\u00fcn\u00fcm\u00fc olu\u015fturarak bu pozisyonu alabilirsin. Tuhaf g\u00f6r\u00fcnebilir; ancak s\u0131rt sakatlanmalar\u0131n\u0131 \u00f6nlemek i\u00e7in \u00f6nemlidir. G\u00f6vde pozisyonu a\u015fa\u011f\u0131daki videoda iyi anlat\u0131l\u0131yor, bir g\u00f6z at.<\/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%2FkBWAon7ItDw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/kBWAon7ItDw\" \/><meta itemprop=\"duration\" content=\"PT9M31S\" \/><meta itemprop=\"uploadDate\" content=\"2019-08-11T16:09:13Z\" \/><meta itemprop=\"name\" content=\"How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)\" \/><meta itemprop=\"description\" content=\"If you&#039;ve always wanted to boost your back thickness and back width, you need to learn how to do barbell rows. Unfortunately, most people butcher the barbell row technique (or \u201cbent over row\u201d). If you don&#039;t know how to barbell row with proper form, you&#039;re shortchanging yourself on potential muscle gains. Also, you&#039;re putting yourself at risk of severe injuries. In this video, I&#039;ll guide you through the barbell row form, step-by-step so that you can follow along. The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight. There are three stages to the barbell row technique: the starting position, the concentric rowing movement, and the eccentric rowing movement. When it comes to the starting position, many gym-goers commit two mistakes. The first is that they perform the barbell row too upright \u2013 this emphasizes the upper traps, instead of the back. The second is going too low such that the back rounds; the back should remain neutral throughout the exercise. The mistakes don&#039;t end there either. When it comes to the concentric rowing movement, many people tend to flare the elbows out excessively. As a result, they put their shoulders in a compromised position. The second mistake during this portion is letting the shoulders roll forward \u2013 once again, this puts the shoulders in a compromised position. There&#039;s a third as well: many people tend to excessively round the back when rowing; this places significant stress on the lower back. Last but not least, there are two mistakes associated with the eccentric portion of the exercise. The first is allowing the back to round and to fall out of proper alignment. The second is simply dropping the weight \u2013 this negatively impacts your muscle hypertrophy potential. Just remember that while fundamental exercises, like the barbell row, are great for building muscle, their effectiveness relies on how you perform them. Proper execution of exercises will prevent severe injuries and enable you to build muscle faster. And not to mention, in the right areas. This is precisely why within my Built With Science programs, we\u2019ve not only carefully selected every exercise included in your step-by-step routines, but we\u2019ve also taken the time to create in-depth tutorials for each exercise. My programs enable you to build muscle as effectively as possible with carefully-chosen exercises. They also help you avoid injuries! To join today, take the starting point analysis quiz to discover the best program for you: https:\/\/builtwithscience.com\/bws-free-fitness-quiz\/gender?utm_source=Youtube&amp;utm_medium=Video&amp;utm_content=Descriptionbox&amp;utm_campaign=BarbellrowforbiggerbackAug112019 MUSIC: soundcloud.com\/seanturkmusic\/ FOLLOW ME: https:\/\/www.instagram.com\/jeremyethier\/ https:\/\/www.facebook.com\/Jeremyethierfit\/ STUDIES: ACE RESEARCH \u2013 BEST BACK EXERCISES https:\/\/www.acefitness.org\/education-and-resources\/professional\/certified\/april-2018\/6959\/ace-sponsored-research-what-is-the-best-back-exercise BRET CONTRERAS \u2013 2010 EMG ANALYSIS ON BICEPS INVOLVEMENT https:\/\/www.t-nation.com\/training\/inside-the-muscles-best-back-and-biceps-exercises Subscribe to my channel here: https:\/\/www.youtube.com\/jeremyethier\/?sub_confirmation=1\"><div class=\"lyte-wrapper\" title=\"How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_kBWAon7ItDw\"><div id=\"lyte_kBWAon7ItDw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkBWAon7ItDw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)<\/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\/kBWAon7ItDw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkBWAon7ItDw%2F0.jpg\" alt=\"How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)\" 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\">Yerde duran halterin \u00f6n\u00fcnde ayaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7arak dur.<\/p>\n<p class=\"num\">Dizlerini hafif\u00e7e b\u00fck, s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmadan d\u00fcz tut ve halteri tercih etti\u011fin tutu\u015fla kavra.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz tutarak halteri kald\u0131r ve aya\u011fa kalk. Halter uyluklar\u0131n\u0131n \u00f6n\u00fcnde olmal\u0131d\u0131r.<\/p>\n<p class=\"num\">G\u00f6vdeni yukar\u0131da a\u00e7\u0131kland\u0131\u011f\u0131 gibi \u00f6ne e\u011f ve kal\u00e7an\u0131 geriye \u00e7\u0131kar. S\u0131rt\u0131n\u0131 d\u00fcz, belini hafif kavisli tut. Halter h\u00e2l\u00e2 ellerinde g\u00fcvenle kavranm\u0131\u015f ve kaval kemiklerinin \u00f6n\u00fcnde olmal\u0131d\u0131r.<\/p>\n<p class=\"num\">Kar\u0131n kaslar\u0131n\u0131 s\u0131k ve omuzlar\u0131n\u0131 hafif\u00e7e geriye \u00e7ek. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Savurmadan, kontroll\u00fc bir hareketle halteri karn\u0131na do\u011fru yukar\u0131 \u00e7ek. Egzersiz boyunca s\u0131rt\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">Bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna indir.<\/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>Halterle row yaparken do\u011fru s\u0131rt pozisyonu \u00e7ok \u00f6nemlidir. Bu egzersizde genellikle y\u00fcksek a\u011f\u0131rl\u0131k kullan\u0131ld\u0131\u011f\u0131ndan yanl\u0131\u015f duru\u015f, omurlar aras\u0131ndaki disklere belirgin y\u00fck binmesine neden olabilir. S\u0131rt\u0131n\u0131 d\u00fcz, belini hafif kavisli tutmaya dikkat et. Kal\u00e7an\u0131 geriye \u00e7\u0131karmak genellikle s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rman\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n<p>Do\u011fru teknik yaln\u0131zca egzersiz s\u0131ras\u0131nda de\u011fil, halteri yerden kald\u0131r\u0131rken de \u00f6nemlidir. Halteri hi\u00e7bir zaman s\u0131rt\u0131n kambur ve bacaklar\u0131n d\u00fczken kald\u0131rma. Bunun yerine dizlerini hafif\u00e7e b\u00fck, s\u0131rt\u0131n\u0131 d\u00fcz tut ve halteri bacaklar\u0131n\u0131n kuvvetiyle kald\u0131r. B\u00f6ylece bel omurlar\u0131 aras\u0131ndaki disklere gereksiz y\u00fck bindirmekten ka\u00e7\u0131nabilirsin. Bu ipu\u00e7lar\u0131na uyar ve do\u011fru tekni\u011fi korursan hem sakatlanma riskini en aza indirir hem de halterle row&#8217;dan en iyi verimi al\u0131rs\u0131n.<\/p>\n","protected":false},"featured_media":9407,"parent":0,"template":"","meta":[],"muskelgruppe":[1636,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Halterle K\u00fcrek \u00c7eki\u015f","target-muscles":30977,"equipment":5005,"muscles":[5300,5297,5293,5299,5296,5284,5298,5288],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5481,5487,28675,28693,28753,28765,28809,28813],"alternative_exercises":[8878,9724,8833,9397,9414,9484,7640]},"yoast_head":"<title>Halterle row - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Halterle row: tutu\u015flar\u0131 ve g\u00f6vde e\u011fimini 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\/halterle-kurek-cekis\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Halterle row\" \/>\n<meta property=\"og:description\" content=\"Halterle row: tutu\u015flar\u0131 ve g\u00f6vde e\u011fimini ke\u015ffet. 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