{"id":9484,"date":"2026-10-12T21:04:33","date_gmt":"2026-10-12T19:04:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9484"},"modified":"2026-10-17T21:51:34","modified_gmt":"2026-10-17T19:51:34","slug":"egimli-sehpada-dambilla-kurek-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-dambilla-kurek-cekis\/","title":{"rendered":"E\u011fimli sehpada damb\u0131lla row"},"content":{"rendered":"<p>\u00c7o\u011fu ki\u015fi <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9399\">halterle row hareketini<\/a> \u00f6ne e\u011filerek yapar. Ancak bunun i\u00e7in bel kaslar\u0131n\u0131n v\u00fccudu sabitlemesi gerekir. Hareketi daha iyi izole etmek istiyorsan e\u011fimli sehpada damb\u0131lla row iyi bir alternatiftir. Desteksiz ayakta durmak yerine e\u011fimli sehpaya y\u00fcz\u00fcst\u00fc uzan\u0131rs\u0131n; b\u00f6ylece bel b\u00f6lgendeki y\u00fck azal\u0131r.<\/p>\n<p>Hareket, klasik halterle row hareketine olduk\u00e7a benzer: A\u011f\u0131rl\u0131\u011f\u0131 g\u00f6vdene do\u011fru \u00e7ekersin ve dirseklerin v\u00fccudunun iki yan\u0131ndan ge\u00e7er. Odak \u00fcst s\u0131rt\u0131n yan\u0131 s\u0131ra trapez ve arka omuz kaslar\u0131ndad\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9414\">Row makinesi<\/a>, hareketi y\u00f6nlendirmesi sayesinde daha da g\u00fc\u00e7l\u00fc izolasyon sa\u011flayan iyi bir alternatiftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Di\u011fer e\u011fimli egzersizlerde oldu\u011fu gibi e\u011fimli sehpada damb\u0131lla row yaparken de sehpan\u0131n a\u00e7\u0131s\u0131 i\u00e7in herkese uyan tek bir kural yoktur. V\u00fccut yap\u0131na ba\u011fl\u0131 olarak 40 ila 70 derece aras\u0131ndaki a\u00e7\u0131lar uygun olabilir. Kollar\u0131n\u0131 a\u015fa\u011f\u0131 sark\u0131tmak i\u00e7in yeterli alan sa\u011flayan, ancak neredeyse ayakta duraca\u011f\u0131n kadar da dik olmayan bir a\u00e7\u0131 se\u00e7.<\/p>\n<p>Se\u00e7ti\u011fin tutu\u015f, \u00e7al\u0131\u015fman\u0131n oda\u011f\u0131n\u0131 de\u011fi\u015ftirmeye yard\u0131mc\u0131 olabilir. Alttan tutu\u015f kanat kaslar\u0131n\u0131 daha fazla devreye sokar; bu s\u0131rada biseps de daha fazla destek verir. Paralel, yani \u00e7eki\u00e7 tutu\u015f, trapez kas\u0131na daha \u00e7ok odaklan\u0131rken \u00fcstten tutu\u015f arka omzu daha fazla hedefler.<\/p>\n<p>Tek bir do\u011fru veya yanl\u0131\u015f tutu\u015f \u00e7e\u015fidi yoktur. Hangi kaslara odaklanmak istedi\u011fine ve v\u00fccut yap\u0131na hangisinin daha uygun oldu\u011funa g\u00f6re istedi\u011fin tutu\u015fu se\u00e7ebilirsin.<\/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%2F2LxN3_3atps%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/2LxN3_3atps\" \/><meta itemprop=\"duration\" content=\"PT3M37S\" \/><meta itemprop=\"uploadDate\" content=\"2019-02-25T18:00:01Z\" \/><meta itemprop=\"name\" content=\"How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back\" \/><meta itemprop=\"description\" content=\"*FREE GIFTS IN CAPTION* \u27a2Two Podcast Episodes Released Weekly: https:\/\/www.colossusfitness.com\/podcast \u27a2Apply to work with me 1-on-1: https:\/\/www.colossusfitness.com\/ \u27a2Join my Monday Newsletter for weekly motivation &amp; tips\ud83d\udd25 https:\/\/www.colossusfitness.com\/monday-newsletter Official Colossus Fitness Video of How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back FAR too many people perform the incline dumbell row incorrectly. In this video, we go over a few common mistakes and talk about how to fix them. (0:02)- Proper Form Common Mistakes: 1. (2:27)- Stopping short of full extension 2. (2:51)- Using too much weight 3. (3:06)- Not utilizing mind muscle connection FREE GIFTS: \u27a2Free supplement ebook: https:\/\/www.colossusfitness.com\/supplements-guide \u27a2Vascularity ebook: https:\/\/www.colossusfitness.com\/vascularity-cheat-sheet \u27a2Fix Your Form Pocket Book: https:\/\/www.colossusfitness.com\/free-form-guide \u27a2 Fat Loss Made Easy E-Book:https:\/\/www.colossusfitness.com\/fat-loss-guide \u27a2 High Protein Recipes https:\/\/www.colossusfitness.com\/protein-meals \u27a2Fast Food Survival Guide: https:\/\/www.colossusfitness.com\/fast-food-survival-guide Check us out on our other media: \u27a2Instagram: http:\/\/bit.ly\/InstagramColossusFitness \u27a2Facebook: http:\/\/bit.ly\/FacebookColossusFitness\"><div class=\"lyte-wrapper\" title=\"How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_2LxN3_3atps\"><div id=\"lyte_2LxN3_3atps\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F2LxN3_3atps%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back<\/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\/2LxN3_3atps\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F2LxN3_3atps%2F0.jpg\" alt=\"How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back\" 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 y\u00fcz\u00fcn e\u011fimli sehpaya d\u00f6n\u00fck \u015fekilde sehpaya yakla\u015f.<\/p>\n<p class=\"num\">E\u011fimli sehpaya y\u00fcz\u00fcst\u00fc uzan. \u00c7eneni sehpan\u0131n ucuna daya. Ayaklar\u0131n\u0131 arkanda omuz geni\u015fli\u011finde a\u00e7arak v\u00fccudunu sabitle.<\/p>\n<p class=\"num\">Se\u00e7ti\u011fin tutu\u015fla damb\u0131llar\u0131 kavram\u0131\u015f halde kollar\u0131n\u0131 a\u015fa\u011f\u0131 sark\u0131t. Bu, ba\u015flang\u0131\u00e7 pozisyonudur.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 g\u00f6vdene do\u011fru yukar\u0131 \u00e7ek. Dirseklerin v\u00fccuduna yak\u0131n ge\u00e7melidir. Ard\u0131ndan damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersizin t\u00fcm hareket a\u00e7\u0131kl\u0131\u011f\u0131ndan yararlanmaya \u00e7al\u0131\u015f. Yatar pozisyonda v\u00fccudun dengelendi\u011fi ve belin desteklendi\u011fi i\u00e7in dengen bozulmadan a\u011f\u0131rl\u0131klar\u0131 daha fazla \u00f6ne ve a\u015fa\u011f\u0131 g\u00f6t\u00fcrebilirsin. Antrenman\u0131n\u0131 olabildi\u011fince verimli h\u00e2le getirmek i\u00e7in bu avantajdan yararlan.<\/p>\n<p>Ayn\u0131 zamanda fazla a\u011f\u0131r bir a\u011f\u0131rl\u0131k se\u00e7memeye dikkat et. Savurmadan, d\u00fczg\u00fcn bir uygulamaya odaklan. A\u011f\u0131rl\u0131k ba\u015fta hafif g\u00f6r\u00fcnse bile hareketi tam ve bilin\u00e7li yap; fazla h\u0131zlanma. Bunun bir kardiyo egzersizi olmad\u0131\u011f\u0131n\u0131 unutma.<\/p>\n","protected":false},"featured_media":9495,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1642],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"E\u011fimli Sehpada Damb\u0131lla K\u00fcrek \u00c7eki\u015f","target-muscles":30977,"equipment":[5036,5030],"muscles":[5300,5290,5297,5293,5299,5296,5288],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28795],"alternative_exercises":[8833,9397,9414,9399,8384]},"yoast_head":"<title>E\u011fimli sehpada damb\u0131lla row - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"E\u011fimli sehpada damb\u0131lla row: g\u00f6\u011f\u00fcs destekliyken \u00fcstten, alttan ve n\u00f6tr tutu\u015flar\u0131 ke\u015ffet. 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