{"id":9679,"date":"2026-09-25T08:11:56","date_gmt":"2026-09-25T06:11:56","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9679"},"modified":"2026-09-25T08:11:56","modified_gmt":"2026-09-25T06:11:56","slug":"tek-kolla-dambil-triceps-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/tek-kolla-dambil-triceps-acis\/","title":{"rendered":"Tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f, triseps kaslar\u0131n\u0131 hedefleyen klasik bir egzersizdir. Elinde bir damb\u0131l tutarken kolunu dirse\u011finden a\u00e7man yeterlidir; bu hareket triseps kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>Uygulamas\u0131 kolay oldu\u011fu i\u00e7in yeni ba\u015flayanlara \u00e7ok uygundur. Ayakta veya oturarak yapabilirsin ve yaln\u0131zca bir damb\u0131la ihtiya\u00e7 duyars\u0131n. \u00dcstelik evde de uygulayabilirsin.<\/p>\n<p>Benzer bir hareket ar\u0131yorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8997\">kickback<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9022\">diren\u00e7 band\u0131yla kickback<\/a> egzersizlerine g\u00f6z at. Spor salonunda \u00e7al\u0131\u015f\u0131yorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9652\">kabloda triseps a\u00e7\u0131\u015f<\/a> \u00e7ok iyi bir alternatiftir. Bunlar\u0131n hepsi izolasyon egzersizidir.<\/p>\n<p>T\u00fcm v\u00fccut antrenman\u0131n\u0131n bir par\u00e7as\u0131 olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8564\">sehpada dip<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">dips<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8851\">dar tutu\u015fla bench press<\/a> gibi egzersizlerle de triseps kaslar\u0131n\u0131 hedefleyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu egzersizi ayakta veya bir a\u011f\u0131rl\u0131k sehpas\u0131nda oturarak yapabilirsin. Do\u011fru uyguland\u0131\u011f\u0131nda iki y\u00f6ntem de etkilidir. Ayakta yapmak g\u00f6vde kaslar\u0131n\u0131 daha fazla devreye sokar; bu da ek bir avantajd\u0131r. Ancak ayakta daha fazla odaklanman gerekti\u011fi i\u00e7in oturarak yapmak daha kolay gelebilir.<\/p>\n<p>Bunun d\u0131\u015f\u0131nda hareketi \u00e7e\u015fitlendirmek i\u00e7in fazla se\u00e7enek yoktur. Bir damb\u0131l tut ve her seferinde ayn\u0131 ad\u0131mlar\u0131 izle.<\/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%2F_gsUck-7M74%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/_gsUck-7M74\" \/><meta itemprop=\"duration\" content=\"PT1M55S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-25T17:19:55Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" \/><meta itemprop=\"description\" content=\"Check out this great workout gear to get stronger triceps! Workout Strength Training Bar Machine: \ud83d\udd17https:\/\/amzn.to\/3LtWQzC Adjustable Strength Training Bench for Full Body: \ud83d\udd17https:\/\/amzn.to\/3uGh2Yn Dip Stand Station: \ud83d\udd17https:\/\/amzn.to\/3ITvpgX Elbow Brace: \ud83d\udd17https:\/\/amzn.to\/3ITXAN1 Bicep &amp; Tricep Tendonitis Brace Compression Sleeve: \ud83d\udd17https:\/\/amzn.to\/3qOT5No Full Playlist - https:\/\/www.youtube.com\/playlist?list=PLAE99D5078C75964D - - Like these Arm Workout Tutorials !!! Check out the official app http:\/\/apple.co\/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Arm Workout for Men videos: http:\/\/www.howcast.com\/videos\/503588-How-to-Do-a-Dumbbell-Tricep-Extension-Arm-Workout So today, we&#039;re going to go over how to do a standing dumbbell tricep extension. With this exercise, the focus is going be the long hand of your tricep, okay? Now with this exercise, always start with your feet. Get a good base; you need good balance for this, because you&#039;re going to go up overhead. Now, you&#039;re going to start here behind your head, with this dumbbell. Make sure not to whack yourself. And the important thing is, you really want to stretch that muscle, come up, and contract, and squeeze. Now this is good to do standing, because it works your core at the same time, so you really need to have good balance. Again, all the way down, stretch, squeeze. Breathing is very important with this exercise too, as you&#039;re working against gravity you want to breathe out - so as I&#039;m coming up, working against gravity. Phew. Squeeze your tricep. Release, come back down, breathe in. Now you see, bad habits happen with this exercise when guys hit too heavy and they start trying to throw the weight, or they&#039;re so off balance it just looks awkward. Again, you want to pick a weight where you&#039;re comfortable with, and you can perform 10 to 15 reps. with. That&#039;s the goal for hypertrophy, meaning growth of muscle, muscle size. Now once you&#039;re done with your 10 to 15 reps with that arm, you move to the other arm. Again, strong base, strong core; up, squeeze that tricep. Come all the way down; stretch. Again, and it&#039;s good to go through the whole range of motion. You don&#039;t want to just be going through the top, because that won&#039;t work the whole muscle. Come all the way down; stretch that tricep right in here. Come back up; squeeze. Squeeze. And that&#039;s your overhead dumbbell tricep extension.\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL__gsUck-7M74\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte__gsUck-7M74\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F_gsUck-7M74%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Tricep Extension | Arm Workout<\/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\/_gsUck-7M74\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F_gsUck-7M74%2F0.jpg\" alt=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" 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\">Elinde bir damb\u0131lla a\u011f\u0131rl\u0131k sehpas\u0131na otur.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 hafif bir kavisle d\u00fcz tut.<\/p>\n<p class=\"num\">Damb\u0131l\u0131 s\u0131k\u0131ca kavrayarak yukar\u0131 kald\u0131r. Kolunu uzat ve avu\u00e7 i\u00e7ini i\u00e7eriye d\u00f6n\u00fck tut.<\/p>\n<p class=\"num\">Dirse\u011fini hafif\u00e7e d\u0131\u015far\u0131 \u00e7evir ve b\u00fckerek damb\u0131l\u0131 ba\u015f\u0131n\u0131n arkas\u0131na getir. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Dirse\u011fini daha fazla \u00e7evirmeden kolunu dirse\u011finden a\u00e7. Dirse\u011fini hafif\u00e7e b\u00fck\u00fcl\u00fc tut ve tamamen d\u00fczle\u015ftirme. Bir an dur, ard\u0131ndan damb\u0131l\u0131 ba\u015flang\u0131\u00e7 pozisyonuna geri getir. \u0130lk taraf\u0131 bitirdi\u011finde hareketi di\u011fer kolunla tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f gibi triseps izolasyon egzersizlerinde dirseklerini tamamen d\u00fczle\u015ftirmekten ka\u00e7\u0131nman \u00e7ok \u00f6nemlidir. Bu, eklemlerine y\u00fck bindirir ve kaslar\u0131n uyar\u0131lmas\u0131nda kayda de\u011fer bir art\u0131\u015f sa\u011flamaz. Bunun yerine a\u00e7\u0131\u015f\u0131n sonunda dirse\u011fini hafif\u00e7e b\u00fck\u00fcl\u00fc b\u0131rak.<\/p>\n<p>Ayr\u0131ca a\u00e7\u0131\u015f hareketinin yaln\u0131zca dirse\u011finden geldi\u011finden emin ol. Egzersiz boyunca omzun hareket etmemelidir.<\/p>\n","protected":false},"featured_media":9688,"parent":0,"template":"","meta":[],"muskelgruppe":[1634],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Damb\u0131lla Triceps A\u00e7\u0131\u015f","target-muscles":25413,"equipment":[5036],"muscles":[5282],"supporting-muscles":[],"training-type":[],"training-plans":[5479,5485,5483],"alternative_exercises":[6793,9682,7412,9620,9633,7332,9654,9692]},"yoast_head":"<title>Tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f: oturarak ve ayakta yap\u0131lan tek kollu se\u00e7enekleri ke\u015ffet. 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