EZ Bar Upright Row

A compound upper body exercise using an EZ-bar, pulling the bar vertically to develop the shoulders, traps, and upper back through a functional pulling pattern.

Instructions

1. Stand upright with your feet shoulder-width apart, core engaged.
2. Hold an EZ-bar at your thighs with a close to medium-width grip (hands 6-12 inches apart), palms facing your body.
3. Keep a slight bend in your knees and maintain a neutral spine.
4. Pull the bar upward by raising your elbows, bringing the bar toward your chin or upper chest.
5. Lead the movement by driving your elbows upward rather than pulling with your hands.
6. Continue until your upper arms are approximately parallel to the ground.
7. Pause briefly at the top position, squeezing your shoulders and traps.
8. Lower the bar in a controlled manner back to your thighs.
9. Repeat for your desired number of repetitions.

Tips

• The upright row is a compound movement that involves multiple joints; focus on driving your elbows upward.
• The close-grip hand position is key; it protects your shoulders and emphasizes trap development.
• The EZ-bar’s angled grip reduces wrist strain compared to a straight barbell.
• Keep the bar close to your body throughout the movement; moving it away from your torso increases shoulder strain.
• This exercise works well as part of a shoulder or back training session.
• Use a controlled tempo; avoid jerking or swinging the weight.
• Some individuals experience shoulder discomfort with upright rows; if this occurs, reduce the range of motion or switch to a wider grip.
• This compound movement pairs well with isolation exercises for comprehensive shoulder and trap development.