Strength Training
EZ-Bar Upright Row
The EZ-bar upright row is a standing pull that trains your side shoulders and upper traps. The angled grip can feel more comfortable on your wrists than a straight bar.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Grip the EZ bar overhand on angled sections about shoulder-width apart or slightly wider.
- Stand with your feet hip-width apart, holding the bar in front of your thighs.
- Pull the bar close to your torso, leading with your elbows until they reach no higher than shoulder level.
- Lower the bar to the starting position over about two seconds.
Form cues
- Keep your wrists aligned with your forearms
- Keep your ribs over your hips
- Keep your elbows above your hands
Common mistakes
- Swinging the weight upwardUse a lighter load so you can lift without driving through your legs or rocking your torso.
- Chasing chin heightLet your comfortable shoulder range determine the endpoint rather than trying to touch your chin with the bar.
Safety
Forcing the elbows upward through discomfort can irritate the shoulders. Excessive load can also strain the wrists, especially when fatigue changes your grip position.
- Start with a light warm-up set to check which grip and range feel comfortable.
- Stop the set if you feel pinching or sharp pain.
- Increase weight only when every repetition stays controlled.
If you have ongoing shoulder or wrist pain, use a lighter, shorter-range version or ask a physiotherapist for guidance before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- EZ-Curl Barbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Finish each set feeling you could complete another two repetitions with good form.