Upright Row (EZ Bar)

The wrist-friendly shoulder builder — angled grip reduces wrist stress while building powerful delts and traps

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Side Delts, Traps
Secondary Muscles	Front Delts, Biceps
Equipment	EZ Bar
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. EZ bar loading: Start moderate to learn the pattern
   • Beginner: Empty EZ bar (25 lbs) to 45 lbs
   • Intermediate: 45-75 lbs
   • Advanced: 75-100+ lbs
2. Grip position: Use the angled grips on the EZ bar — multiple options:
   • Inner angled grips: Closer together (~shoulder width) — more trap emphasis
   • Outer angled grips: Wider apart (1.5x shoulder width) — more delt emphasis, safer
   • Recommendation: Start with outer (wider) grips for shoulder safety
3. Grip type: Semi-supinated (angled) grip — this is the wrist-friendly benefit of EZ bar
4. Stance: Feet hip to shoulder-width apart, stable base
5. Starting position: Bar resting against thighs, arms fully extended
6. Torso: Upright, chest up, shoulders back, core braced
7. Head position: Neutral spine, looking forward

Equipment Setup

Equipment	Setting	Notes
EZ Bar	Standard EZ curl bar	25-45 lbs unloaded
Weight Plates	Light to moderate	Should feel it in delts/traps, not momentum
Grip	Outer angled grips (wider)	More shoulder-friendly
Floor	Stable surface	No rocking or instability

Setup Cue

"Grab the angled grips, bar at thighs, stand tall — the angled grip is your friend for wrist comfort"

Why EZ Bar?

The angled grips of the EZ bar allow a semi-supinated (angled) hand position, which is more natural and comfortable for many people's wrists compared to the fully pronated (overhand) grip of a straight barbell.

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower bar back to starting position
2. Maintain control — don't drop the bar
3. Keep elbows elevated until bar is below chest level
4. Extend arms fully at bottom
5. Breathing: Inhale on the way down

Tempo: 2 seconds

Feel: Delts and traps lengthening under control, wrists comfortable

⏸️ Bottom Position

What's happening: Brief reset at bottom

1. Bar resting lightly against thighs
2. Arms fully extended but maintaining tension
3. No complete relaxation — stay engaged
4. Reset breath and brace core
5. Shoulders back, chest up

Common error here: Letting bar swing away from body or losing tension completely

⬆️ Pulling

What's happening: Vertical pull to chest

1. Pull bar straight up along torso
2. Lead with elbows — elbows drive up and out
3. Keep bar close to body (almost brushing chest/abs)
4. The angled grip naturally positions elbows comfortably
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, not jerky)

Feel: Delts and traps contracting hard, wrists comfortable throughout

🔝 Top Position

What's happening: Peak contraction

1. Bar at chest/lower chest height
2. Elbows high and moderately wide (angle depends on grip choice)
3. Brief pause at top (0.5-1 second)
4. Shoulders and traps fully contracted
5. Wrists maintained in comfortable angled position

Key: The EZ bar's angle means you'll naturally stop at an appropriate height — don't force it higher

Key Cues

Primary Cues

• "Lead with elbows, not wrists" — drives the movement from shoulders/traps
• "Bar stays close to your body" — efficient path, better leverage
• "Elbows high and out" — maximizes delt and trap activation
• "Enjoy the wrist comfort" — appreciate the angled grip benefit

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down
Power	X-0-2-0	Explosive up, controlled down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — pulling elbows up and out	████████░░ 85%
Upper/Mid Trapezius	Scapular elevation and upward rotation	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Shoulder flexion assistance	██████░░░░ 60%
Biceps Brachii	Elbow flexion	██████░░░░ 55%
Brachialis	Elbow flexion	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Prevents torso sway and maintains posture
Forearms	Grip EZ bar comfortably
Lower Traps	Scapular stabilization

Muscle Emphasis

EZ bar advantage: Angled grip is more comfortable and natural for wrists, allowing better focus on target muscles Activation similar to barbell: Primary muscles worked are nearly identical to straight bar upright row Bicep involvement: Slightly more bicep activation than wide-grip barbell version due to more supinated grip angle

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🎁 Benefits

Primary Benefits

Benefit	Why It Matters
Wrist Comfort	Angled grip reduces wrist stress and strain
Side Delt Development	Builds shoulder width and V-taper
Trap Development	Builds upper back thickness
Compound Efficiency	Works multiple muscles simultaneously
Equipment Accessibility	EZ bars are common in most gyms

EZ Bar Specific Benefits

Benefit	Why It Matters
Joint-Friendly	Angled grip is easier on wrists than straight barbell
Natural Hand Position	More comfortable, sustainable for higher volumes
Better for Some Anatomy	People with wrist mobility issues prefer EZ bar
Reduced Forearm Fatigue	Comfortable grip means less grip failure

When to Use

• You have wrist discomfort with straight bar — EZ bar solves this
• Building delts and traps together — compound efficiency
• Wrist mobility limitations — angled grip is easier to achieve
• Prefer the feel of EZ bar — comfort and performance go together
• Want variety from straight barbell — slightly different stimulus

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling too high	Bar to chin or nose	Excessive shoulder stress, impingement	Stop at chest/lower chest level
Using momentum	Swinging or jerking bar	Takes tension off target muscles, injury risk	Lighter weight, controlled tempo
Narrow grip	Using inside (narrow) angled grips	Higher shoulder impingement risk	Use outer (wider) angled grips
Bar drifts forward	Bar away from body	Poor leverage, less efficiency	"Pull bar up your torso"
Leaning back	Torso tilts backward	Turns into more of a pull, injury risk	Stay upright, strong core brace
Rushing the movement	Fast, uncontrolled reps	Loses muscle tension, form breakdown	Controlled 2-second tempo each way

Most Common Error

Pulling too high — many people think upright rows should go to the chin or nose. This creates excessive shoulder stress and impingement risk. With EZ bar, stop at chest level (sternum) for safety and effectiveness.

Self-Check Checklist

• Using outer (wider) angled grips
• Bar stays close to body throughout
• Elbows leading the movement (high and out)
• Stopping at chest level (not chin)
• Controlled tempo, no jerking or swinging
• Torso upright, no backward lean
• Wrists comfortable in angled position

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	3-4s lowering	More time under tension
Pause Reps	2s hold at top	Peak contraction emphasis
1.5 Reps	Full rep + half rep	Extended time under tension

Strength Focus

Variation	Change	Why
Heavy EZ Row	Lower reps, heavier load	Build max strength
Cluster Sets	Mini-rests within set	Handle heavier weights
Controlled Eccentric	Explosive up, 3s down	Strength + hypertrophy

Metabolic/Endurance

Variation	Change	Why
High Rep EZ Row	15-25 reps	Muscular endurance, pump
Drop Sets	Reduce weight mid-set	Push past failure
Rest-Pause	10s rest within set	Accumulate more volume

Grip Width Variations

Grip Choice	Hand Position	Effect	Best For
Outer Grips (Wide)	Wider angled grips	More delt, less trap, safer shoulders	Most people, shoulder sensitivity
Inner Grips (Narrow)	Closer angled grips	More trap, less delt, higher ROM	Trap development (use cautiously)
Mixed	Alternate grip width	Variety, different stimulus	Advanced variation work

Equipment Variations

Equipment	Exercise Name	Key Difference	Difficulty
Straight Barbell	BB Upright Row - Wide	More weight capacity, requires wrist mobility	⭐⭐ Intermediate
Dumbbells	DB Upright Row	Independent arms, natural movement path	⭐⭐ Intermediate
Cable	Cable Upright Row	Constant tension, smoothest	⭐⭐ Intermediate
Trap Bar	Trap Bar Upright Row	Neutral grip, very shoulder-friendly	⭐⭐ Intermediate

Technique Variations

Variation	Technique Change	Effect
Wide Grip EZ Row	Use outer grips	Maximum delt emphasis, safer
Slow Tempo	3-1-3-0 tempo	Hypertrophy focus
Dead Stop	Set bar down each rep	Remove stretch reflex
Paused	2-3s hold at top	Peak contraction work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90-120s	Moderate	2-3
Endurance	3-4	12-20	60-90s	Light-Moderate	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle of workout	After main pressing, before isolation
Shoulder day	Middle	After overhead press, before lateral raises
Push day	End	Compound finisher for delts/traps
Arms day	Beginning	Compound movement before isolation

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-4 sets (across sessions)

Progression Scheme

Progressive Overload

EZ bar upright rows respond well to linear progression. When you hit 4x12 with good form, add 5-10 lbs and drop back to 4x8. Build back up before adding more weight.

Weekly Volume Guidelines

Level	Total Sets	Sessions	Notes
Beginner	3-6 sets	1-2 sessions	Learn movement pattern
Intermediate	6-12 sets	2 sessions	Build work capacity
Advanced	9-15 sets	2-3 sessions	Manage fatigue, split volume

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Upright Row	Learning movement, constant tension
Dumbbell Upright Row	Independent arms, most natural path
Lateral Raise	Pure isolation instead of compound

Progressions (Harder)

Exercise	When Ready	Link
Heavy EZ Bar Upright Row	Strong with moderate weight, want strength
EZ Bar High Pull	Want explosive/power development
Barbell Upright Row	Want to handle more weight (if wrists allow)

Alternatives (Same Goal, Different Movement)

Compound Alternatives

Alternative	Movement	Notes
Barbell Upright Row - Wide	Straight bar	Can load more weight, requires wrist mobility
Dumbbell Upright Row	DBs instead of bar	Most natural arm path, independent sides
Face Pull	Horizontal cable pull	Safer for shoulders, more rear delt

Isolation Alternatives

Alternative	Movement	Notes
Lateral Raise	Pure delt isolation	No trap involvement, isolate side delts
Barbell Shrug	Pure trap isolation	No delt involvement, isolate traps
Cable Lateral Raise	Cable delt work	Constant tension on delts only

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain/pinching at top	Use wider grip, reduce height, try cables
Rotator cuff issues	Strain on stabilizers	Lighter weight, slower tempo, DB version
Wrist pain (despite EZ bar)	EZ bar usually helps, but...	Try trap bar or DB version instead
Elbow tendonitis	Bicep involvement can aggravate	Reduce ROM, very light weight, or avoid

Stop Immediately If

• Sharp pain in shoulder joint
• Clicking or popping with pain
• Pinching sensation in shoulder
• Elbow pain that worsens with movement
• Numbness or tingling in arms

Form Safety Tips

Tip	Why
Use wider (outer) angled grips	Safer for shoulders, better delt emphasis
Don't pull above chest level	Reduces impingement risk
Keep bar close to body	Better leverage, less shoulder stress
No jerking or momentum	Prevents acute injury
Start light	Learn pattern before loading heavy

EZ Bar Advantage for Safety

Joint-Friendly Equipment

The EZ bar's angled grips are specifically designed to reduce wrist and elbow stress. If you experience wrist discomfort with straight barbell upright rows, EZ bar is an excellent solution. The semi-supinated grip is more natural for most people's anatomy.

Safe Failure

How to safely stop a set:

1. When fatigued: Lower bar to thighs, rack or set down safely
2. If pain occurs: Stop immediately, assess shoulder/wrist position
3. At failure: Lower bar to thighs (safe compound movement)
4. Form breaks down: End set — maintaining form is critical for safety

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction, flexion	0-90°	🟡 Moderate
Elbow	Flexion	0-120°	🟢 Low
Wrist	Semi-supinated grip position	Neutral-angled	🟢 Low (EZ bar benefit)
Scapulothoracic	Elevation, upward rotation	Moderate	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arms to sides	Work on shoulder mobility, use DB version
Wrist	Neutral to semi-supination	EZ bar grip should feel comfortable	If EZ bar still hurts, try trap bar (neutral grip)

Joint Health Note

EZ bar is specifically designed to be easier on wrists and elbows than straight barbell. If you still experience discomfort, your shoulder position or pulling height may be the issue — ensure you're using wide grips and stopping at chest level.

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❓ Common Questions

Is EZ bar better than straight barbell for upright rows?

"Better" depends on your goals and anatomy:

• EZ bar advantages: More comfortable for wrists/elbows, natural hand position, less joint stress
• Straight barbell advantages: Can typically load more weight, more standard equipment

Best answer: If you have wrist discomfort with straight bar, EZ bar is better. Otherwise, both work great — use what feels better to you.

Which angled grips should I use — inner or outer?

Use the outer (wider) angled grips for most people. This provides:

• More side delt emphasis
• Less shoulder impingement risk
• Safer shoulder position
• Better joint angles

Only use inner (narrow) grips if you specifically want to emphasize traps and have healthy shoulders.

Can I go as heavy on EZ bar as straight barbell?

Typically no — you'll use slightly less weight on EZ bar upright rows compared to straight barbell. This is fine. The EZ bar's advantage is comfort and joint health, not maximum loading. Focus on form and muscle activation, not ego lifting.

I still have wrist pain with EZ bar — what should I do?

If EZ bar still causes wrist discomfort:

1. Try using the outer (wider) grips
2. Check that you're not gripping too tight
3. Try dumbbell upright rows (most natural arm path)
4. Try trap bar upright rows (neutral grip)
5. Consider face pulls as an alternative exercise

If pain persists, consult a medical professional.

Should I feel this more in delts or traps?

Both! Upright rows work both side delts and traps. The emphasis depends on:

• Wider grip (outer grips): More side delt
• Narrower grip (inner grips): More trap
• How high you pull: Chest level = delts, higher = more trap

Most people should feel roughly equal work in both muscle groups.

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🔗 Related Exercises

Same Muscle Group

• Barbell Upright Row - Wide Grip — Straight bar variation
• Dumbbell Upright Row — DB variation, most natural
• Lateral Raise — Pure side delt isolation
• Barbell Shrug — Pure trap isolation

Complementary Exercises

• Face Pull — Rear delts and upper back
• Overhead Press — Compound shoulder builder
• Rear Delt Fly — Rear delt isolation
• EZ Bar Curl — Uses same equipment, bicep work

Progressions & Alternatives

• EZ Bar High Pull — Explosive progression
• Cable Upright Row — Constant tension alternative
• Trap Bar Upright Row — Neutral grip alternative

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📚 Sources

Biomechanics & Muscle Activation:

• McAllister, M.J. et al. (2013). Muscle activation during upright row variations — Tier A
• Schoenfeld, B.J. (2016). Effects of grip angles on muscle activation — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization Hypertrophy Guide — Tier B
• Mike Israetel Shoulder & Trap Volume Landmarks — Tier B
• Stronger by Science Programming Principles — Tier B

Joint Health & Equipment:

• Wrist and elbow stress in various grip positions — Tier A
• EZ bar vs straight bar biomechanics — Tier B
• Jeff Cavaliere (AthleanX) Joint-Friendly Training — Tier C

Technique:

• Jeff Nippard Shoulder Training Science — Tier C
• John Meadows Upright Row Tutorial — Tier C
• Squat University Shoulder Mechanics — Tier C

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For Mo

When to recommend this exercise:

• User has wrist pain with straight barbell upright rows
• User wants to build delts and traps together
• User has EZ bar available and prefers the feel
• User asks specifically about EZ bar exercises
• User has wrist or elbow mobility limitations

Who should NOT do this exercise:

• Shoulder impingement that persists even with wide grip → Try Face Pull or Cable Lateral Raise
• Acute shoulder injury → Rest, PT evaluation
• Pain even with EZ bar angled grips → Try Dumbbell Upright Row or alternatives
• Elbow tendonitis that worsens with movement → Avoid rowing motions temporarily

Key coaching cues to emphasize:

1. "Use the outer (wider) angled grips for shoulder safety"
2. "Lead with elbows, pull bar to chest level — not chin"
3. "Keep the bar close to your body throughout"
4. "Appreciate the wrist comfort — that's the EZ bar advantage"

Common issues to watch for in user feedback:

• "My wrists still hurt" → Check they're using outer grips, not gripping too tight, may need DB or trap bar version
• "My shoulders hurt" → Check how high they're pulling (too high?), grip width (too narrow?), try wider grips or alternatives
• "Feel it more in biceps than delts/traps" → Cue "lead with elbows," reduce weight, slow tempo
• "This feels easier than barbell" → Normal — EZ bar typically uses slightly less weight, focus on muscle activation

Programming guidance:

• Pair with: Overhead press, rear delt work, bicep/tricep isolation
• Use after: Main pressing movements
• Use before: Isolation work (lateral raises, curls)
• Typical frequency: 1-2x per week
• Volume: 3-4 sets of 8-12 reps most common

Progression signals:

• Ready to progress when: Completing 4x12 with perfect form
• Progress to: Add 5-10 lbs, or try straight barbell if wrists allow
• Regress if: Wrist/shoulder pain, excessive momentum, form breakdown

Important notes:

• EZ bar is the most wrist-friendly option for upright rows
• Still recommend WIDE (outer) grip placement for shoulder safety
• Slightly less loading capacity than straight barbell — this is fine, prioritize comfort
• Good transitional exercise between cables/DBs and heavy barbell work

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Last updated: December 2024