Exercise guide
Cable Lying Upright Row with SZ-Bar
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This variation isolates the deltoids and trapezius while removing lower back momentum, using the EZ bar's contours to reduce wrist strain. Lying down provides constant cable tension and prevents the 'cheating' common in standing upright rows.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach an EZ bar to the low pulley and position a flat bench lengthwise in front of the machine.
- Lie supine (on your back) on the bench with your head closest to the pulley and feet firmly planted on the floor.
- Grasp the EZ bar with a narrow overhand grip on the inner curves, arms fully extended toward the weight stack.
How to do it
- Pull the bar toward your upper chest by driving your elbows out to the sides, keeping the bar traveling in a path close to your torso.
- Exhale during the pull and pause for a second when the bar reaches upper-chest level and elbows are at their highest point.
- Inhale as you slowly lower the bar back to the starting position with a controlled 3-second eccentric phase.
Form checklist
- Ensure elbows remain higher than the wrists at the peak of the movement.
- Keep your head and upper back pressed firmly against the bench to prevent arching or momentum.
- Maintain a slight bend in the elbows at the bottom to keep tension on the muscles.
- Avoid pulling the bar all the way to the chin if it causes shoulder impingement or discomfort.
Pro tips
- Focus on the mind-muscle connection by imagining your hands are just hooks and your elbows are doing all the pulling.
- At the peak of the movement, flare your elbows out as wide as possible to maximize lateral deltoid activation.
Make it harder
- Incorporate a '1.5 rep' style: pull to the top, lower halfway, pull back to the top, then lower fully.
- Increase the time under tension by using a 5-second eccentric (lowering) phase.
Frequently asked
- What muscles does the cable lying upright row with sz-bar work?
- The cable lying upright row with sz-bar primarily targets the deltoids, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the cable lying upright row with sz-bar?
- The cable lying upright row with sz-bar uses cable.
- Is the cable lying upright row with sz-bar good for beginners?
- The cable lying upright row with sz-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.