{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "SZ-Bar Upright Row",
      "kind": "regional"
    },
    {
      "text": "EZ-Curl Bar Upright Row",
      "kind": "common"
    },
    {
      "text": "Upright Row, SZ-bar",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate"
    ],
    "required": [
      [
        "ez-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "693"
  },
  "id": "oec:ez-bar-upright-row",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and a slight bend in your knees.",
      "Grasp the inner or outer bends of the EZ-bar with an overhand (pronated) grip slightly narrower than or equal to shoulder width.",
      "Allow the bar to rest against your thighs with arms fully extended and shoulders set back and down."
    ],
    "steps": [
      "Inhale and brace your core.",
      "Pull the bar vertically along your torso by leading with your elbows driving upward and outward.",
      "Continue raising the bar until your elbows reach approximately shoulder height and the bar approaches mid-chest level.",
      "Pause briefly at the top without allowing the wrists or hands to rise higher than the elbows.",
      "Lower the bar under control along the same path back to the starting position against your thighs.",
      "Exhale near the bottom of the movement."
    ],
    "breathing": "Inhale and brace before initiating the pull, hold through the concentric peak, and exhale smoothly as you lower the bar.",
    "cues": [
      "Lead with the elbows, not the hands.",
      "Keep the bar skimmed close to your shirt.",
      "Stop when elbows reach shoulder level."
    ],
    "common_faults": [
      {
        "fault": "Pulling the bar too high above the clavicles, placing excessive internal rotation stress on the shoulder joint.",
        "correction": "Stop the upward pull once your elbows reach roughly shoulder height, around mid-to-upper chest level."
      },
      {
        "fault": "Swinging the torso backward to use momentum to heave the weight up.",
        "correction": "Keep your core tight, knees soft, and maintain a steady, upright torso throughout the lift."
      },
      {
        "fault": "Using an excessively narrow grip, which forces severe wrist and shoulder internal rotation.",
        "correction": "Use a grip width around shoulder width on the angled section of the EZ-bar."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with subacromial impingement or shoulder pain should limit the range of motion or use a wider grip variation."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "EZ-Bar Upright Row",
  "previous_ids": [
    "oec:upright-row-sz-bar"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Upright Row, SZ-bar",
        "url": "https://wger.de/en/exercise/693/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:close-grip-barbell-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-wide-grip-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-cross-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-upright-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing vertical pull using an EZ-curl bar to target the lateral deltoids and upper trapezius."
}