EZ BAR UPRIGHT ROW

Learn How To Do Ez Bar Upright Row And Its Benefits

HOW TO DO EZ BAR UPRIGHT ROW

Starting Position:

  1. Begin by standing with your feet shoulder-width apart and your knees slightly bent.

  2. Grab the EZ barbell with an overhand grip, positioning your hands closer than shoulder-width apart. Your palms should be facing your body, and your grip should be slightly wider than hip-width.

Form:

  1. Keep your core engaged and your chest lifted throughout the exercise.

  2. Exhale and slowly lift the EZ barbell towards your chin, leading with your elbows. Keep the barbell close to your body as you raise it.

  3. Continue lifting until your elbows are at or just above shoulder height, and the barbell is close to your chin.

  4. Hold the top position for a brief moment, focusing on squeezing your shoulder muscles.

  5. Inhale and slowly lower the barbell back to the starting position in a controlled manner, allowing your arms to fully extend.

Personal Trainer Tips:

  1. Focus on maintaining proper form and control throughout the movement. Avoid using momentum to lift the barbell, as this can lead to injury and reduce the effectiveness of the exercise.

  2. Keep your shoulders relaxed and avoid shrugging them upwards as you lift the barbell.

  3. If you're new to this exercise, start with a lighter weight to ensure proper technique and gradually increase the resistance as you become more comfortable and proficient.

  4. Listen to your body and stop the exercise if you experience any pain or discomfort in your shoulders.

EZ BAR UPRIGHT ROW - BENEFITS:

  1. Trapezius and Deltoid Development: The EZ bar upright row primarily targets the trapezius and deltoid muscles, helping to build strength and definition in the shoulders. This exercise can contribute to a wider and more muscular shoulder appearance.

  2. Upper Body Strength: In addition to the shoulders, the EZ bar upright row also engages the muscles of the upper back, arms, and core to stabilize the movement. This can improve overall upper body strength and functional fitness.

  3. Variation and Muscle Activation: The unique grip and movement pattern of the EZ bar upright row can provide variation in your shoulder workout routine, targeting the muscles from a different angle compared to traditional upright rows with a straight barbell.

  4. Convenience and Accessibility: The EZ bar upright row can be performed using a standard EZ barbell, which is readily available in most gyms. This makes it a convenient and accessible exercise for individuals looking to strengthen their shoulders and upper body.

EZ BAR UPRIGHT ROW - CONS:

  1. Shoulder and Rotator Cuff Strain: Some individuals may experience shoulder discomfort or strain when performing the EZ bar upright row, particularly if they have pre-existing shoulder issues. The exercise places the shoulder joint in a relatively compressed position, which can exacerbate shoulder pain or discomfort.

  2. Risk of Impingement: The upright row motion involves raising the arms in front of the body, which can potentially lead to shoulder impingement if not performed with proper form or if the weight is too heavy. It's important to maintain good shoulder mechanics and avoid excessive elevation of the shoulders during the exercise.

MUSCLE GROUPS

Primary:

Trapezius

Equipment:

Barbell

Shoulders

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