EZ Bar Upright Row

EZ Bar Upright Row

Overview

Target Muscle Groups:
Shoulders, back, biceps, forearms.
Equipment:
Ez bar.
Difficulty:
Intermediate.

General Information

EZ Bar Upright Row is a compound exercise that primarily targets shoulders and also engages back, biceps, and forearms. It is an intermediate-level movement that builds the lateral delts and upper traps with a wrist-friendly grip and a controlled vertical pull.

Use it as an accessory for hypertrophy, shoulder girdle balance, and upper-back detail. The EZ bar’s angled grips reduce wrist strain compared to a straight bar, making it a practical choice when pressing volume is high or wrists feel sensitive.

In a home or busy gym, it requires only an EZ bar and plates. A slightly wider grip shifts emphasis toward the delts; a slightly narrower grip will involve more traps. Keep the elbows leading and stop around mid-chest to shoulder height to manage joint comfort and avoid impingement positions.

Choose the EZ bar variation over Barbell Upright Row when comfort at the wrist matters, and over Dumbbell Upright Row when you want a single implement with a consistent bar path.

Instructions

  1. Stand tall and grasp the EZ bar on the angled grips with a shoulder-width or slightly wider overhand hold.
  2. Brace your core, set the shoulders down and slightly back, and keep your chest tall.
  3. Initiate by driving the elbows up and out; keep the bar close to your torso as it rises.
  4. Stop when elbows reach or are just below shoulder height; do not force range beyond a comfortable path.
  5. Keep wrists neutral; let forearms follow the elbows without bending the wrists forward at the top.
  6. Lower under control to full arm extension without shrugging or bouncing the bar off your thighs.
  7. Maintain a smooth tempo and consistent bar path for the target reps.

Common Mistakes

Pulling too high

Stopping at or just below shoulder height keeps the shoulder in a friendlier position.

Grip too narrow

Excessively narrow hands crowd the shoulder joint and shift stress away from the delts.

Leading with wrists

Let elbows lead the motion so the forearms follow naturally without wrist collapse.

Shrugging early

Keep the shoulders down until the elbows reach height; do not turn it into a shrug.

Using momentum

Avoid swinging the torso; use a steady tempo and controlled pull.

Injuries

EZ Bar Upright Row is a medium risk exercise when performed with proper technique.

Monitor the front of the shoulder and wrist comfort. Keep elbows below or at shoulder height, use a grip that feels natural on the angled segments, and avoid end‑range internal rotation with heavy loads.

If discomfort appears, reduce range to mid‑chest, lighten the load, or switch to dumbbells or a cable handle. Stop the set if you feel sharp pain, tingling, or shoulder pinching that does not improve with form adjustments.

Frequently Asked Questions

Q: What grip width works best?

Shoulder-width or slightly wider on the angled segments suits most lifters. If wrists or shoulders feel pinched, widen a touch and keep the elbows to shoulder height.

Q: Should I feel delts or traps more?

Both contribute. A slightly wider grip and stopping near shoulder height emphasize the delts; a narrower grip and higher shrugging motion recruits more upper traps, which most lifters should avoid here.

Q: Is it okay to go very heavy?

Use moderate loads for sets of 8-15 with crisp reps. Very heavy low-rep work often pushes the elbows too high and compromises shoulder comfort and technique.

Q: What if I feel shoulder pinching?

Stop the pull at mid‑chest to shoulder height, widen the grip slightly, reduce load, and focus on elbows‑out tracking. If it persists, use dumbbells or a cable handle and shorten the range.

Overview

Target Muscle Groups:
Shoulders, back, biceps, forearms.
Equipment:
Ez bar.
Difficulty:
Intermediate.