Cable Lying Upright Row With SZ Bar

Cable Lying Upright Row With SZ Bar Exercise Description

The Cable Lying Upright Row (using an EZ/SZ bar attachment) is a chest-supported vertical pull that emphasizes the middle (lateral) deltoids and upper trapezius while minimizing momentum and lower-back demand. Lying prone on a bench helps you keep a neutral spine, consistent cable resistance, and a clean bar path close to the body. The movement is led by the elbows abducting out to the sides with natural scapular upward rotation and slight elevation. A shoulder‑width, overhand grip on the angled sections of the EZ bar keeps the wrists more neutral than a straight bar. Stop the pull when your elbows reach about shoulder height to stay in a comfortable, shoulder‑friendly range.

Muscle Groups: Back, Delts, Shoulders, Traps
Target Muscles: Deltoid - Lateral, Trapezius - Upper Fibers
Assisting Muscles: Serratus Anterior, Supraspinatus, Trapezius - Lower Fibers
Stabilizing Muscles: Infraspinatus, Subscapularis, Teres Minor, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Back, Shoulders, Upper Back
Body Surface: Back, Side
Body Symmetry: Bilateral
Equipment: Cable
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Scapular Elevators, Shoulder Abductors
Joint Involvement: Multi-joint
Muscle Location: Side Shoulder, Upper Traps
Movement Direction: Vertical
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Cable Lying Upright Row With SZ Bar Exercise

‘- Set a cable at the lowest pulley with an EZ/SZ bar attached. Place a flat or slightly inclined bench a short distance in front so the cable tracks freely.
– Lie prone with your chest supported and feet anchored. Keep your ribs stacked, neck long, and pelvis neutral.
– Grasp the bar on the angled grips with a shoulder‑width, overhand grip; wrists straight and aligned with forearms.
– Start with arms extended and the bar just below the shoulders, shoulder blades set gently against the ribcage.
– Lead with your elbows and pull the bar toward your upper chest/clavicle, keeping it close to your body; allow natural scapular upward rotation without shrugging early.
– Stop when elbows reach shoulder height (or a comfortable range). Pause briefly without jamming the wrists into flexion.
– Lower the bar under control until elbows are straight without locking; maintain chest contact and neutral spine throughout.
– Avoid pulling past shoulder height, letting wrists collapse, craning the head forward, or using momentum.

Cable Lying Upright Row With SZ Bar Tips

‘- Position the bench so the cable can track freely without rubbing or changing path.
– Keep your chest in contact with the bench and maintain ribs stacked, neck long, and pelvis neutral.
– Anchor your feet to stay stable and avoid using momentum.
– Use a shoulder‑width, overhand grip on the angled sections of the EZ bar with wrists straight and aligned with your forearms.
– Start with the bar just below your shoulders and your shoulder blades set gently against your ribcage.
– Lead the movement with your elbows, keeping them abducting out to the sides and the bar close to your body.
– Allow natural scapular upward rotation but avoid shrugging early in the pull.
– Stop the pull when your elbows reach about shoulder height (or a comfortable range) and pause without flexing your wrists.
– Lower the bar under control until your elbows are straight but not locked, maintaining chest contact and a neutral spine.
– Avoid pulling past shoulder height, letting your wrists collapse, craning your head forward, or using momentum.

Cable Lying Upright Row With SZ Bar Beginner Introduction

The Cable Lying Upright Row (using an EZ/SZ bar attachment) is a cable-based pulling exercise performed face down on a flat or slightly inclined bench, with the chest supported and the cable set low in front of the body. This setup creates a vertical pulling pattern that emphasizes the sides of the shoulders and the upper traps, while placing less stress on the lower back and limiting the use of swinging or body English. The bench support encourages a natural, steady posture so the movement stays smooth and controlled.

An EZ/SZ bar is clipped to the cable, and the angled sections allow a moderate overhand grip that tends to feel more wrist-friendly than a straight bar. As the bar travels upward toward the upper chest, the elbows guide the motion outward from the torso, bringing strong tension into the shoulder area. The lift typically ends once the elbows reach roughly shoulder level, supporting a comfortable range around the shoulder joints, before the weight is lowered back down under control.