To train wide shoulders, you need to strengthen the middle deltoid muscle bundle, and usually choose to do dumbbell lateral raise. From the beginning of the fixed set of incremental sets, you can also choose to train with a single handheld dumbbell, which can achieve a pumping effect at the end.
But dumbbell lateral raise is easy to shrug, and the use of weight will be limited, at this time a new movement is created, it is the "EZ bar upright row".
The EZ bar upright row is a highly effective compound exercise that targets the muscles of the upper body, particularly the shoulders, upper back, and arms. This exercise is performed using an EZ bar, which has a zigzag or "W" shaped grip, making it more comfortable for the wrists compared to a straight barbell.
How to do EZ bar upright row?
Choose an EZ bar, stand naturally with your body, and hold the barbell squarely in the middle of the bent position with both hands.
Tighten your abdomen, straighten your back, lift the barbell upward until both shoulders are fully elevated, then lower it back down and repeat.
Note: The entire movement shows a straight up-and-down trajectory, using a narrow grip distance can easily lift the barbell.
The top position strengthens the upper deltoid mid-bundle, while the traditional lateral raise stop when lifted to the horizontal position, filling the shoulder recess position and making the whole shoulder fuller. It can also lift larger weights, even with borrowed force.
Benefits of the EZ Bar Upright Row
Develops the Shoulders: The EZ bar upright row primarily targets the deltoids, helping to strengthen and build well-rounded shoulder muscles.
Enhances Upper Back Muscles: This exercise engages the trapezius and rhomboid muscles, promoting better posture and upper back strength.
Builds Arm Strength: The biceps, forearms, and grip also receive significant stimulation during the EZ bar upright row, aiding in overall arm development.
Time Efficiency: As a compound exercise, the EZ bar upright row engages multiple muscle groups simultaneously, making it an efficient addition to any workout routine.
3 EZ bar Upright Row Variations
Wide Grip Straight Bar upright row
The original EZ bar is changed to a straight bar, while the narrow grip is changed to a wide grip, and the short barbell can be held directly at the very edge of the position.
During training, you need to lean slightly forward and lift the barbell upward along your body, pulling it to the lower pectoral muscles at the bottom.
Note: Both upper arms present a straight line, elbows and shoulders aligned, elbows not excessively backward, using the shoulders to drive the barbell upwards.
The wide grip method allows the shoulders to open fully upwards and reduces shoulder joint stress when leaning forward, just choose a medium training.
Dumbbell Upright Row
Change the barbell directly to a dumbbell, place both hands squarely on the front of the thighs, and lift the dumbbell directly upward to a high position.
Note: At the bottom of the movement the dumbbells do not come close to fitting, upward when the two dumbbells naturally separate and stop at the pectoral position, when just the shoulders are aligned with the elbows.
Since the dumbbells are used, even though the grip is still narrow, it is more of a mid-deltoid force, so the degree of impact on the shoulder joint is less.
Cable Upright Row
Adjust the power cage slide to the lowest position, replace it with a wide handle, hold it with both hands in the bent position, and pull it from the bottom up to the high position.
Note: By choosing rack rope training, the trajectory of the movement changes, pulling the handles upward from the bottom of the incline, so that after the arms are slightly bent at the elbows, the shoulder abduction movement is easier and closer to the dumbbell lateral raise.
This method will also incidentally train to the anterior deltoid muscle bundle, as long as the arm flexion elbow amplitude is not too large.
You can try each of the three variations separately to see which method is more suitable for you, don't train at the same time, just choose to do fixed sets, 4 sets * 15 reps will do.
Tips for Optimizing Your EZ Bar Upright Row
- Warm-Up: Prioritize a dynamic warm-up routine to increase blood flow, warm up the muscles, and prepare your body for the exercise.
- Start with Light Weights: Begin with a weight that allows you to maintain proper form and gradually increase the load as you progress.
- Mind-Muscle Connection: Focus on contracting the target muscles throughout the entire range of motion, ensuring maximum engagement and optimal results.
- Incorporate Variations: Integrate different variations of the EZ bar upright row into your workout routine to challenge your muscles and prevent plateauing.
- Listen to Your Body: If you experience any pain or discomfort, consult with a qualified fitness professional to ensure proper form and technique.