Shoulders
Upright Row, SZ-bar
Build broader shoulders and defined traps using the ergonomic grip of the SZ-bar for improved wrist comfort.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold the SZ-bar with an overhand grip on the inner curves.
Rest the bar against your thighs with your arms fully extended and a slight bend in your knees for stability.
Pull the bar vertically toward your chin by driving your elbows upward and out to the sides.
Keep the bar as close to your torso as possible throughout the entire upward movement.
Stop the movement once the bar reaches chest height or your elbows are level with your shoulders.
Pause briefly at the peak of the contraction before slowly lowering the bar back to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the bar too high which can cause shoulder impingement
- Using momentum or swinging the torso to lift the weight
- Allowing the wrists to collape or bend excessively during the pull
- Using a grip that is too narrow, putting unnecessary stress on the wrists
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.