# EZ Bar Upright Row

An EZ-bar pull targeting the lateral delts and upper traps. You hold the bar with a narrow overhand grip on its angled sections and pull it close to your body.

- Intermediate · Compound
- Equipment: EZ Bar
- HD video: https://media.seto.fit/exercises/upright-row-ez-bar/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-upright-row/

## Muscles worked

- Side delts: 9/10
- Traps: 8/10
- Front delts: 6/10
- Biceps: 4/10
- Forearms: 4/10
- Supraspinatus: 4/10

## How to do the EZ Bar Upright Row

1. Stand with your feet shoulder-width apart, holding the EZ bar against your thighs.
2. Grip the inner angled sections with your palms facing down.
3. Pull the bar upwards, lifting with your elbows and keeping it close, stopping at chest height.
4. Lower the bar slowly back to your starting position, arms fully extended.

### Full technique — 6 steps

1. Stand tall with feet hip to shoulder width and hold the bar against your thighs.
2. Take a narrow overhand grip on the inner angled sections of the EZ bar.
3. Start the pull by driving your elbows up and out while the bar tracks close.
4. Raise the bar to lower chest or upper chest height, stopping before shoulder discomfort.
5. Keep elbows higher than wrists at the top without rolling the shoulders forward.
6. Lower the bar back down along the same path until your arms are fully extended.

## Common mistakes

- Pulling the bar too high
- Yanking with body momentum
- Bar drifting away forward
- Shoulders rolling forward up top
- Shrugging into the top

## Form cues

- Drive elbows up
- Bar stays close
- Keep wrists below elbows
- Stop below pain
- Stand tall

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Upright Row](https://seto.fit/exercises/single-arm-dumbbell-upright-row/)
- **Kettlebell**: [Kettlebell Upright Row with External Rotation](https://seto.fit/exercises/kettlebell-upright-row-with-external-rotation/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: EZ Bar Upright Row — Intermediate**
- Harder: [Wide Grip Barbell Upright Row](https://seto.fit/exercises/wide-grip-barbell-upright-row/) — Intermediate

## Quick answers

### What muscles does the EZ Bar Upright Row work?

Primary: Side delts 9/10, Traps 8/10. Also works: Front delts 6/10, Biceps 4/10, Forearms 4/10, Supraspinatus 4/10.

### When should I do the EZ Bar Upright Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the EZ Bar Upright Row?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Upright Row?

Dumbbells: Single Arm Dumbbell Upright Row. Kettlebell: Kettlebell Upright Row with External Rotation.

### What is a harder version of the EZ Bar Upright Row?

Wide Grip Barbell Upright Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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