EZ-Bar Upright Row

Muscles worked by the EZ-Bar Upright Row

Primary

Side DeltsLateral DeltoidTrapsTrapezius

Secondary

Front DeltsAnterior DeltoidBicepsBiceps Brachii

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid, trap.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Upright Row

1. Stand holding an EZ-bar with a shoulder-width grip on the angled portions.
2. Pull the bar straight up along your body toward your chin.
3. Lead with your elbows, keeping them above your hands.
4. Lower with control.
5. Repeat.

Form tips

• Pull only as high as your shoulders allow without pinching.
• Keep the bar close to your body throughout the movement.
• Avoid swinging or using your legs to lift the weight.

At a glance

EZ-Bar Upright Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Upright Row
• Cable Upright Row
• Dumbbell Upright Row
• Arnold Press
• Barbell Overhead Press
• Barbell Shrug
• Behind the Neck Press
• Bodyweight Lateral Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-upright-row",
  "name_en": "EZ-Bar Upright Row",
  "name_de": "SZ-Stangen Upright Row",
  "name_es": "Remo al Mentón con Barra Z",
  "description_en": "An upright row variation using an EZ-bar for more comfortable wrist positioning.",
  "description_de": "Eine Upright-Row-Variante mit der SZ-Stange für eine komfortablere Handgelenkposition.",
  "description_es": "Una variación del remo vertical con barra Z para una posición de muñecas más cómoda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "biceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "upright-row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding an EZ-bar with a shoulder-width grip on the angled portions.",
    "Pull the bar straight up along your body toward your chin.",
    "Lead with your elbows, keeping them above your hands.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte die SZ-Stange mit schulterbreitem Griff an den angewinkelten Abschnitten.",
    "Ziehe die Stange gerade am Körper entlang zum Kinn.",
    "Führe mit den Ellbogen, die über den Händen bleiben.",
    "Kontrolliert absenken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "De pie, sujeta la barra Z con agarre a la anchura de los hombros en las partes anguladas.",
    "Tira de la barra hacia arriba a lo largo del cuerpo hasta la altura del mentón.",
    "Lidera el movimiento con los codos, manteniéndolos por encima de las manos.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Pull only as high as your shoulders allow without pinching.",
    "Keep the bar close to your body throughout the movement.",
    "Avoid swinging or using your legs to lift the weight."
  ],
  "tips_de": [
    "Vermeide Schwung aus den Beinen oder dem Rücken.",
    "Ziehe nur so hoch, wie es deine Schultern schmerzfrei zulassen.",
    "Lass die Handgelenke locker, statt sie aktiv zu beugen."
  ],
  "tips_es": [
    "Mantén las muñecas relajadas, sin doblarlas hacia arriba.",
    "Evita balancear el torso para subir la barra.",
    "Si notas molestias en los hombros, reduce el rango o la carga."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-upright-row-start.webp",
      "peak": "images/flat/ez-bar-upright-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-upright-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.