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EZ-Bar Underhand Shoulder Press
An overhead pressing variation using an EZ bar with underhand grip to target anterior deltoids and triceps for shoulder strength and hypertrophy; emphasizes front delts more than standard presses.
About Exercise
Equipment
EZ Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Biceps
Popularity Score
6
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
10/10Anterior Delts
Triceps
9/10Lateral Head, Medial Head, Long Head
Shoulders
7/10Medial Delts
Chest
6/10Upper Chest
Traps
5/10Upper Traps
Biceps
4/10Long Head, Short Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Load weight plates onto the EZ bar. Stand with feet shoulder-width apart, grip the bar underhand slightly wider than shoulders using the angled grips, and position it at shoulder height with elbows forward.
- Brace your core and exhale as you press the bar straight overhead.
- Extend your arms fully without locking elbows.
- Slightly shrug shoulders at the top for lockout.
- Inhale and lower the bar controlled to starting position.
- Keep elbows forward and wrists straight throughout.
Coaching Tips
Form Cues
- Elbows forward
- Core tight
- Press straight up
- Head neutral
Breathing
Inhale during the lowering phase; exhale and brace core during the press.
Tempo
3-1-1
Range of Motion
Lower bar to shoulder height where upper arms are parallel to the ground; press to full arm extension overhead without arching back.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Maintain neutral spine
- Start light to assess wrist comfort
- Ensure shoulder mobility before loading
Spotting
Spot from behind the lifter, assisting at elbows if needed; for heavy sets, use a power rack with safeties set at shoulder height.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Using momentum
- Locking elbows hard
When to Avoid
- Shoulder impingement
- Wrist strain
- Neck issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension flexibility
Build Up First
- Master basic overhead press form
- Core bracing competency
Also known as
Reverse Grip EZ Bar Press, Underhand EZ Bar Overhead Press, Supinated EZ Bar Shoulder Press
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