EZ bar wide-grip upright row exercise
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EZ bar wide-grip upright row

Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Stand tall holding an EZ bar in front of your thighs using a shoulder-width, overhand grip.


  1. Exhale as you pull the bar up until it is level with your lower or middle chest. Do not pull the bar any higher.
  2. Hold for a count of two.
  3. Inhale as you slowly lower the bar back to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Compared to using a typical straight bar, the EZ bar is lighter in weight, making it less stressful on the wrists. This makes the EZ bar wide-grip upright row safer for those who are just beginning to lift weights or have had wrist injuries.
  • It is possible to incur shoulder damage if this exercise is not performed properly. To reduce the risk of shoulder impingement, make sure you use a wide (at least shoulder-width) grip and that you do not lift the bar higher than your middle chest. Make sure that you keep your shoulders back, chest out and the bar close to your body too. Read more about these safety concerns in the Upright row concerns section of the barbell wide-grip upright row page.
  • If any pain occurs while performing the EZ bar wide-grip upright row, stop performing the exercise immediately.
  • See also the smith machine wide-grip upright row, dumbbell wide-grip upright row and cable wide-grip upright row.

EZ bar wide-grip upright row video


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