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Upright rowing with the SZ bar

The exercise "Close Neck Pulls" is a suitable variation for training your shoulder and neck muscles. You can perform this workout using the EZ-bar. Once the EZ-bar is available in your gym, it is advisable to make use of it. Subsequently, you can carry out the exercise, taking into account the following guidelines for body position and execution.

Body position

When performing the barbell upright row, utilizing the Smith machine is a suitable option. Grip the barbell slightly narrower than shoulder-width and position yourself upright in the Smith machine. Keep your back straight, legs shoulder-width apart, and your arms almost fully extended with a slight bend in the elbows. Now you can begin the upright row with a narrow grip.

Alternatively, for the barbell upright row, you can adopt a wider grip. Grab the barbell at least shoulder-width – preferably a bit wider. Your feet are firmly planted on the ground, and your back remains upright. Protect your lower back with a slight arch while holding the barbell in front of your body.

Movement execution

Commence by standing upright. Your legs are tense, and your knees are slightly bent. The back forms a gentle arch while holding the EZ-bar in front of your body. Use an overhand grip to grasp the bar slightly less than shoulder-width apart.

Stressed muscles and common mistakes

Additional details regarding the engaged muscle groups and common mistakes in performing Neck Pulls with the EZ-Bar can be found on the Neck Pull / Shoulder Pull / Shrug Exercise page.

Alternative variants to upright rowing with the SZ bar

To add variety to your training, you can also explore similar exercises or alternative variations of Neck Pulls with the EZ-Bar.

Upright barbell row

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the Theraband

The resistance band is popular in home training. With upright rows using resistance bands, you can integrate a diverse exercise variation into your daily routine and specifically train the upper fibers of your trapezius muscle at home or on the go. You generally strengthen your entire upper back, with the main focus on the neck. Training with the flexible resistance band minimizes the risk of injury, provided you follow some tips on body positioning and execution.

Upright cable rows

Upright rowing with the cable pull offers another option to target and strengthen your trapezius. Due to the specific posture in cable rowing, beginners should start with a different alternative. However, cable pull is known for being particularly joint-friendly. The flexible cable allows you to effectively train the upper back.Alternatively, you can perform this exercise unilaterally and support the movement with the second hand. This primarily targets the upper muscle fibers and promotes a well-defined neck.

Upright row with dumbbells

In comparison to upright rowing with the barbell, upright rowing with dumbbells provides more flexibility. With two dumbbells, you basically perform the same movement to target your shoulder muscles and the upper part of the trapezius. Therefore, this exercise is particularly suitable for athletes who want to intensively strengthen their neck.However, the higher flexibility also means increased difficulty. Beginners should attempt upright rowing with dumbbells only if they can execute the movement flawlessly. Otherwise, devices, barbells, and the like may be better-suited alternatives. Nevertheless, there is also the option to perform upright rowing with dumbbells unilaterally.

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