EZ-Bar Upright Row
Differentiation: Mechanics
This variation of a Upright Row differs from upright row exercises. Here is how: you use an EZ-bar. The bar places your hands at an angle | that helps recruit your front deltoids. This exercise increases the size of your front deltoids | and your middle deltoids.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
3) Position the bar on the floor in front of you.
4) Stand behind the loaded bar running across your ankles.
5) Place your feet shoulder-width apart.
6) Bend down to grasp the EZ Curl Bar with your hands shoulder-width apart with your palms facing behind you.
7) Raise the bar to standing position.
8) Allow the bar to hang at your thighs.
9) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you flex your middle delts while you pull the bar upwards
3) ...until the bar reaches the middle of your chest.
4) Once the bar reaches the middle of your chest...
5) Squeeze your shoulders and hold for a count of two seconds.
6) Then, inhale while you lower the bar back to starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back straight.
Your elbows should flare up and out as you pull.
Keep the bar close to your body as you pull up.
Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.
Keep your elbow higher than your forearm during the lift.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
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