EZ-Bar Standing Upright Row
Build a stronger back & shoulders with the EZ-Bar Upright Row! Proper form is key for effective (and safe!) results.
The EZ-Bar Standing Upright Row is a compound exercise that mainly works the traps and shoulders, with help from the back. You'll need: ez curl bar or weight plates.
Required Equipment
EZ-Bar Standing Upright Row Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rotator Cuff (infraspinatus)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
EZ-Bar Standing Upright Row Variations and Alternatives
How to do the EZ-Bar Standing Upright Row
Weight plates (optional for resistance)
1. Starting Position:
Stand with your feet shoulder-width apart.
Grasp the EZ bar with an overhand grip (palms facing you) and hands positioned just inside the curve of the bar.
Let the bar hang in front of you at thigh level, with your arms fully extended.
Keep your elbows slightly bent and your shoulders relaxed.
Engage Your Core:
Tighten your abdominal muscles to stabilize your torso.
Maintain a straight back and keep your chest lifted.
Movement:
Inhale deeply.
As you exhale, pull the EZ bar straight up towards your chin.
Keep your elbows higher than your wrists throughout the movement.
Your hands should remain close to your body as you raise the bar.
Upper Position:
Lift the bar until it is around chin level or slightly below.
Hold this position for a moment, squeezing your shoulder blades together at the top.
Lowering the Bar:
Slowly lower the EZ bar back to the starting position while controlling the movement.
Make sure to keep your elbows slightly bent as you lower the bar.
Repetitions:
Repeat the movement for the desired number of repetitions, typically 8-12 for beginners.
Tips:
Ensure you use a weight that allows you to maintain proper form.
Avoid leaning back or using momentum; focus on using your shoulder muscles.
If you're new to this exercise, start without weights to master the form.
Cooldown:
After completing your sets, spend a few minutes stretching your shoulders and upper back to help recover.
EZ-Bar Standing Upright Row FAQs
What muscles does the EZ-Bar Standing Upright Row work?
The EZ-Bar Standing Upright Row mainly works the traps and shoulders, with help from the back. The main muscles are the trapezius and infraspinatus.
What equipment do you need for the EZ-Bar Standing Upright Row?
Ez curl bar or weight plates.
Is the EZ-Bar Standing Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the EZ-Bar Standing Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some EZ-Bar Standing Upright Row variations and alternatives?
Similar exercises include the Barbell Shoulder-Grip Upright Row, Upright Row, Barbell Wide-Grip Upright Row and EZ-Bar Kneeling Roll-Out.
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