EZ-Bar Upright Row
EZ-bar upright row pulls the curved bar toward the chin, targeting deltoids and trapezius to build shoulder width and upper back strength; uses angled grip to reduce wrist strain.
About Exercise
Equipment
EZ Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Anterior Delts
Traps
9/10Upper Traps, Mid Traps
Biceps
5/10Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, grip EZ bar overhand slightly narrower than shoulders, let it hang at thigh level with arms extended and core braced.
- Drive elbows up and out to sides, pulling bar close to body.
- Continue until bar reaches lower chest or chin, elbows higher than wrists.
- Squeeze shoulders and traps at top.
- Lower bar slowly back to start with control.
- Keep back straight and avoid momentum.
Coaching Tips
Form Cues
- Lead with elbows
- Keep bar close
- Elbows high
- No shrugging
- Control descent
Breathing
Exhale during the upward pull, inhale as you lower the bar, and brace core throughout.
Tempo
2-1-2
Range of Motion
Start with arms fully extended, pull until bar is at lower chest level with elbows at or below shoulder height, lower to full arm extension.
Safety
Safety Notes
- Avoid if you have shoulder impingement
- Do not pull above chin level
- Start with light weight to assess comfort
- Consult professional if pain occurs
Spotting
Spotting not typically needed; for heavy sets, partner can assist from behind by supporting bar if form breaks.
Common Mistakes
- Pulling bar too high causing impingement
- Using momentum or swinging
- Rounding back
- Gripping too narrow straining wrists
When to Avoid
- Shoulder impingement
- Wrist injuries
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Proper upright posture
- Experience with vertical pulls
Also known as
EZ Curl Bar Upright Row, Close Grip Upright Row
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