EZ-Bar Upright Row
Also known as: ez curl bar upright row
The EZ-bar's angled grip sections put your wrists in a semi-neutral position instead of full pronation, a small change many lifters find far more comfortable than a straight bar as the elbows climb. Loading and technique otherwise mirror the Barbell Upright Row, making this an easy swap when the straight bar bothers your wrists.
How to do the EZ-Bar Upright Row
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and keep the bar close to the body as it rises.
Muscles worked
Primary
Delts · Shoulders
The side delts lift the elbows out and up and should be the muscle you feel burning by the last rep.
Common mistakes
- Pulling too high — the elbows should stop around shoulder height; going higher pinches the shoulder joint.
- Grip too narrow — a narrow grip forces the wrists to bend and turns the shoulders in; use at least shoulder width so the elbows lead out to the sides.
- Heaving with the hips — a small dip and drive at the start means the weight is too heavy; lift from a dead stop with the torso still.
- Elbows dropping below the hands — keep the elbows higher than the wrists throughout so the delts, not the biceps, do the work.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Upright rows go after the presses in a shoulder session as accessory work. Superset them with a lateral raise or a rear delt fly using the same weights.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the EZ-Bar Upright Row work?
The EZ-Bar Upright Row primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the EZ-Bar Upright Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the EZ-Bar Upright Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the EZ-Bar Upright Row?
If you cannot do the EZ-Bar Upright Row, try the Dumbbell Upright Row, the Cable Upright Row or the Smith Machine Upright Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar Upright Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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