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How to Do an Upright Row: Techniques, Benefits, Variations

Alternatively, you could use a decline sit up bench where you place your knees over a pad and hook your feet into position. Keep the bar close to your body as you carefully lie backward onto the incline bench. If you have a training partner, you can have them hand the bar to you while you’re already sitting back in the incline position. An even better solution would be to recruit a training partner for your EZ bar chest workout. A partner can hand you the EZ bar when you’re already in position and take it out of your hands when your set is complete.

Barbells and bench press stations are a hot commodity at most gyms. You can substitute the EZ bar for a barbell without having to totally overhaul your workout (as long as you’re not benching several hundred pounds). The exercise is perfect for training your grip strength for heavier lifts and improving the elbow health and power, and the forearms. Your chin should remain in place, and avoid moving your head or lifting your bum from the bench. Maintain a natural wrist position and comfortable grip throughout.

He has been a contributor for several health and fitness publications, including, Hold the EZ bar salt for preworkout with your arms extended in front of your at about eye level. Get into a kneeling position on the floor with your upper body erect.

So, here are 15 exercises and curl bar workouts you can perform that will help you in building muscle and grip strength. As with all chest exercises for the EZ curl bar, make sure to prevent your elbows from flaring out. This will keep you free of injury and cause your chest and shoulders to work more effectively.

Sometimes, one arm is better than two when it comes to making gains. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Please note that this form cannot be used to reset your Google or Facebook password. The American Council on Exercise echoes similar concerns, indicating that this type of exercise can be “counterproductive to normal shoulder function.”

They take less than ten minutes to complete and can help get you closer to your goal of having bigger and stronger shoulders. When the dumbbells reach shoulder level, lower back down. Adding an additional movement to the upright row creates a compound movement, which will give you more bang for your buck in terms of muscle engagement. Using dumbbells allows your hands to move more freely than with a fixed bar, meaning that internal rotation that can cause injury is less pronounced. It’s important that your torso stays upright so your core remains engaged. The movement should isolate the shoulders and upper back as much as possible.

The great thing about E-Z curl bar exercises is you will probably be quite familiar with them. The only difference is you’ll be using a E-Z bar instead of a traditional straight bar. An EZ curl bar is similar to a standard straight barbell but it has a zig-zag shape that allows more variability in the grip allowing a more comfortable, joint-friendly grip. They come in a variety of sizes and angles to fit all needs.

You will perform a total of reps with that load, resting only seconds between sets. Set an adjustable bench on a small incline, and lie chest down on the bench to support your body. This will have your body leaning forward, increase the range of motion of the movement, and decrease your ability to cheat reps. DO NOT SWING THE WEIGHT AROUND. The underhand bent over row using the curl bar is a great way to build a thicker, more muscular back. Using the curl bar, you are able to use a supinated grip at varying grips, which is often less stressful on the wrists than a straight bar. Upright rows are one of the best trapezius and shoulder exercises that exist.