{"id":9724,"date":"2026-09-26T05:13:40","date_gmt":"2026-09-26T03:13:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9724"},"modified":"2026-10-17T21:53:07","modified_gmt":"2026-10-17T19:53:07","slug":"ters-kurek-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ters-kurek-cekis\/","title":{"rendered":"Ters row"},"content":{"rendered":"<p>Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi ters row, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9399\">pop\u00fcler row hareketinin<\/a> tersine \u00e7evrilmi\u015f halidir. Fark\u0131, halterdeki a\u011f\u0131rl\u0131\u011f\u0131 de\u011fil kendi v\u00fccudunu hareket ettirmendir: S\u0131rt\u0131n yere bakacak \u015fekilde halter bar\u0131na as\u0131l\u0131r ve v\u00fccudunu yukar\u0131 \u00e7ekersin. Ters row en iyi power rack&#8217;te veya Smith makinesinde yap\u0131l\u0131r.<\/p>\n<p>Bu egzersiz hem yeni ba\u015flayanlara hem de ileri seviyedeki sporculara uygundur, ancak ama\u00e7 de\u011fi\u015fir: Yeni ba\u015flayanlar bu hareketi \u00fcst s\u0131rt kaslar\u0131n\u0131n geli\u015fimini desteklemek i\u00e7in kullanabilirken ileri seviyedeki sporcular ters row hareketini antrenman hacmini art\u0131rmak veya \u0131s\u0131nmak i\u00e7in yapabilir.<\/p>\n<p>Halterle yap\u0131lan uygulaman\u0131n yan\u0131 s\u0131ra <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8833\">tek kolla row<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9397\">kabloda row<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9414\">makinede row<\/a> gibi di\u011fer \u00e7eki\u015f egzersizlerini de alternatif olarak deneyebilirsin. Ayr\u0131ca <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiks<\/a>, \u00fcst s\u0131rt\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok iyi bir v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters row hareketini farkl\u0131 ayak pozisyonlar\u0131yla yapabilirsin:<\/p>\n<ol>\n<li>Ayaklar\u0131n\u0131 yerde haltere daha yak\u0131n tutup ba\u015f\u0131n\u0131 halterin daha ilerisine uzat\u0131rsan bar g\u00f6\u011fs\u00fcn\u00fcn alt k\u0131sm\u0131na gelir ve \u00e7al\u0131\u015fman\u0131n oda\u011f\u0131 daha \u00e7ok kanat kaslar\u0131na kayar.<\/li>\n<li>Ayaklar\u0131n\u0131 halterden daha uza\u011fa koyup ba\u015f\u0131n\u0131 neredeyse bar\u0131n alt\u0131nda tutarsan bar g\u00f6\u011fs\u00fcn\u00fcn \u00fcst k\u0131sm\u0131na gelir ve \u00e7al\u0131\u015fman\u0131n oda\u011f\u0131 daha \u00e7ok trapez kaslar\u0131na kayar. Bu uygulamada hareket a\u00e7\u0131kl\u0131\u011f\u0131 azalabilir. Bu bir sorun de\u011fildir. Hareketi yaln\u0131zca rahats\u0131zl\u0131k veya a\u011fr\u0131 olmadan yapabildi\u011fin noktaya kadar s\u00fcrd\u00fcr.<\/li>\n<\/ol>\n<p>Antrenman seviyene g\u00f6re egzersizin zorlu\u011funu da de\u011fi\u015ftirebilirsin.<\/p>\n<ul>\n<li>Yeni ba\u015flayanlar, hareket ettirmeleri gereken a\u011f\u0131rl\u0131\u011f\u0131 azaltmak i\u00e7in dizlerini b\u00fckebilir (videonun 6:05 dakikas\u0131na bak).<\/li>\n<li>\u0130leri seviyedeki sporcular ayaklar\u0131n\u0131 yere de\u011fil bir a\u011f\u0131rl\u0131k sehpas\u0131na yerle\u015ftirebilir. Bu, a\u011f\u0131rl\u0131k merkezini ve hareketin zorlu\u011funu de\u011fi\u015ftirir. G\u00f6\u011fs\u00fcn\u00fcn \u00fczerine bir a\u011f\u0131rl\u0131k plakas\u0131 da koyabilirsin, ancak bu yaln\u0131zca ek a\u011f\u0131rl\u0131k olmadan harekete tamamen h\u00e2kim oldu\u011funda \u00f6nerilir.<\/li>\n<\/ul>\n<p>Bar y\u00fcksekli\u011fi: Bar\u0131n alt\u0131nda s\u0131rt\u00fcst\u00fc d\u00fcz uzan ve kollar\u0131n\u0131 d\u00fcz yukar\u0131 uzat. Kollar\u0131n\u0131 biraz uzatt\u0131\u011f\u0131nda bara yeti\u015febilmelisin. Bar\u0131 iki elinle kavray\u0131p k\u00fcrek kemiklerini birbirine yakla\u015ft\u0131rd\u0131\u011f\u0131nda g\u00f6vden yerden hafif\u00e7e kalkmal\u0131, yerin hemen \u00fczerinde havada kalmal\u0131d\u0131r.<\/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%2FhXTc1mDnZCw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/hXTc1mDnZCw\" \/><meta itemprop=\"duration\" content=\"PT8M6S\" \/><meta itemprop=\"uploadDate\" content=\"2019-09-24T15:15:06Z\" \/><meta itemprop=\"name\" content=\"Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes\" \/><meta itemprop=\"description\" content=\"Inverted Row Guide FULL GUIDE: https:\/\/barbend.com\/inverted-row\/ The inverted row is one of those movements that often gets written off as only being useful for beginners, but that&#039;s not at all true. The inverted has a ton of benefits for every level fitness enthusiast. For example, the inverted row is great for beginners because it can help build a strong foundation of back muscle, while also improving the management of holding one&#039;s weight. Often times, the inverted row is a great progression towards working on mastering the pull-up. The experienced lifter can reap benefits from the inverted row because it&#039;s a fantastic movement for accruing extra pulling volume, and it can be useful for giving the joints a rest from heavy training. HOW TO INVERTED ROW 1. Position yourself under a barbell in a Smith machine or squat rack. The bar placement should reflect the part of the back you&#039;d like to train. Bar over or below the lower pecs = lats Bar over mid-upper pecs = upper back 2. Reach the arms up and make sure the bar is just barely out of reach to avoid making contact with the back in-between reps. 3. Grip the bar with a similar width that would be used for a barbell row. 4. Bring the hips off the ground into a neutral position, slightly contract the scapula, and initiate the row. 5. Drive the elbows to the ground and think &quot;lead with the chest&quot;. 6. Opt for a bar with a squat pad if you can, or aim to bring the chest as close to the bar with what&#039;s physically comfortable - it does not need to touch if there is no squat pad available. 7. Lower the body in a controlled fashion, maintain postures at the bottom, and repeat the process. ----- Thanks for checking out BarBend, make sure to subscribe to our YouTube channel: https:\/\/www.youtube.com\/channel\/UCcemTWTy4BGn0C9G0--vtBA?sub_confirmation=1 Also, check out some of our most popular videos: Best Cross Training Shoes: https:\/\/www.youtube.com\/watch?v=Ao0IfPmStLA Best Pre Workout Supplements: https:\/\/www.youtube.com\/watch?v=9sePvCQUkXk Best Meal Replacements: https:\/\/www.youtube.com\/watch?v=Ii303DHLuBQ Pull-Ups vs Chin-Ups: https:\/\/www.youtube.com\/watch?v=oqDpaZkfV0o\"><div class=\"lyte-wrapper\" title=\"Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_hXTc1mDnZCw\"><div id=\"lyte_hXTc1mDnZCw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhXTc1mDnZCw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Inverted Row Guide | Form Tips, Muscles Worked, and 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\/hXTc1mDnZCw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhXTc1mDnZCw%2F0.jpg\" alt=\"Inverted Row Guide | Form Tips, Muscles Worked, and 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\">Bar\u0131 yukar\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi uygun y\u00fcksekli\u011fe ayarla.<\/p>\n<p class=\"num\">Halterin alt\u0131na s\u0131rt\u00fcst\u00fc d\u00fcz uzan. Halter yakla\u015f\u0131k g\u00f6\u011f\u00fcs hizanda olmal\u0131d\u0131r. Odaklanmak istedi\u011fin kaslara g\u00f6re bu pozisyonu de\u011fi\u015ftirebilirsin (yukar\u0131ya bak).<\/p>\n<p class=\"num\">Bar\u0131 iki elinle, omuz geni\u015fli\u011finden biraz daha geni\u015f bir tutu\u015fla kavra.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r ve g\u00f6vdeni yerden kald\u0131r. S\u0131rt\u0131n\u0131 d\u00fcz tut. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 b\u00fckerek g\u00f6\u011fs\u00fcn\u00fc haltere do\u011fru yukar\u0131 \u00e7ek. Bu, \u00f6ncelikle \u00fcst s\u0131rt kaslar\u0131n\u0131 devreye sokar. Hareketi rahats\u0131zl\u0131k duymadan yapabildi\u011fin noktaya kadar s\u00fcrd\u00fcr. Baz\u0131 ki\u015filer g\u00f6\u011fs\u00fcn\u00fc bara de\u011fdirirken baz\u0131lar\u0131 v\u00fccuduyla halter aras\u0131nda mesafe b\u0131rak\u0131r. Bu pozisyonda k\u0131sa bir an dur, ard\u0131ndan g\u00f6vdeni kontroll\u00fc bi\u00e7imde indirerek ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>G\u00f6\u011fs\u00fcn\u00fc haltere do\u011fru kald\u0131rmaya odaklan. Yukar\u0131 y\u00f6nl\u00fc bu hareketi kal\u00e7anla ba\u015flatmaktan ka\u00e7\u0131n. Bu, hareketi bozabilir ve antrenman\u0131n kaslar\u0131na verdi\u011fi uyaran\u0131 azaltabilir.<\/p>\n<p>Ayr\u0131ca egzersiz boyunca s\u0131rt\u0131n\u0131 d\u00fcz tut. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rma ve antrenman boyunca kaslar\u0131n\u0131 s\u0131k\u0131 tut.<\/p>\n","protected":false},"featured_media":9728,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636,1642],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":30977,"equipment":5005,"muscles":[5300,5297,5293,5299,5296,5288],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28717,28735,28747],"alternative_exercises":[9399,8878,8833,9397,9659,7640]},"yoast_head":"<title>Ters row - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ters row: zorlu\u011fu de\u011fi\u015ftiren y\u00fckseklik ve destek ayarlar\u0131n\u0131 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.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/ters-kurek-cekis\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:53:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/rudern-umgekehrt.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Ters row - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Ters row: zorlu\u011fu de\u011fi\u015ftiren y\u00fckseklik ve destek ayarlar\u0131n\u0131 ke\u015ffet. 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