The lat pulldown is a popular exercise for training the latissimus dorsi, the broad back muscle. However, many find that their grip or forearms tire before their back has received the desired workout.
This is where lifting straps can be a useful tool. They relieve the grip and can make it easier to concentrate on the elbow path and controlled movement.
Straps do not automatically provide better connection to the lats. They simply remove some of the work from the hands, allowing you to focus better on execution.
Why use lifting straps for lat pulldowns?
During a lat pulldown, the hands and forearms must hold onto the bar while the back muscles perform the pulling motion. If the grip becomes exhausted first, it can shorten the set or affect technique.
Lifting straps can help you to:
- Relieve strain on hands and forearms.
- Prevent the grip from being the limiting factor.
- Maintain connection to the bar throughout the set.
- Focus more on pulling the elbows downwards.
- Perform more controlled repetitions.
- Maintain a calmer wrist position.
The goal is not necessarily to use more weight. The goal is to perform good repetitions where the back works without being stopped by an exhausted grip.
Do straps provide better connection to the lats?
Many people find it easier to concentrate on their back when they don't have to squeeze the bar maximally. However, it is not the straps themselves that activate the muscles.
The connection to the lats also depends on:
- The direction you move your elbows in.
- The position of your upper body.
- The choice of grip and handle.
- How far you move the weight.
- How controlled you move the weight back.
- Whether the load matches your technique.
Straps can thus create better conditions for focusing on the lats, but technique and load are still crucial.
How to use straps for lat pulldowns
- Place straps correctly around your wrists.
- Grip the bar or handle with the desired grip width.
- Secure the strap around the handle so the connection feels stable.
- Sit down and secure your legs under the pads.
- Keep your chest slightly lifted and your upper body stable.
- Pull your elbows down towards the sides of your body.
- Stop the movement before your shoulders or upper body lose position.
- Return the weight controllably until your arms are extended again.
You should still actively hold the handle. Straps assist with grip, but your hands should not be completely relaxed.
Correct technique for lat pulldowns
Start with your shoulders in a natural position
Allow your arms to extend fully at the top without losing control of the weight. Initiate the pull by moving your elbows downwards rather than just bending your arms.
Pull your elbows towards your body
Think about your elbows moving down towards the sides of your body or hips. This can make it easier to focus on the pulling motion of your back.
Keep your upper body stable
A slight backward lean can be natural, but avoid turning the exercise into a large swinging motion. If your entire body is moving, the load is likely too high.
Control the return movement
Do not let the weight pull your arms up quickly. Return the handle controllably, maintaining tension and control throughout the entire movement.
Avoid pulling behind the neck
For most people, it is more natural to pull the bar down in front of the body. Pulling behind the neck requires greater shoulder mobility and rarely provides a necessary advantage.
Which grip width should you use?
A very wide grip is not automatically better for widening the back. Grip width primarily affects range of motion, comfort, and elbow path.
Wide overhand grip
A wide grip provides a shorter range of motion and typically moves the elbows further away from the body. This can feel good for some but should not be so wide that the shoulders become uncomfortable.
Shoulder-width overhand grip
A grip around shoulder-width often provides a longer range of motion and a natural elbow path. It is a good starting point for most.
Neutral grip
With a neutral grip, the palms face each other. Many find this position comfortable for wrists, elbows, and shoulders.
Narrow grip
A narrower handle allows the elbows to be pulled closer to the body. This can create a long range of motion but also significantly involves the arms.
Choose the grip where you can pull your elbows down controllably without discomfort in your shoulders or wrists.
Which variations can straps be used for?
Wide lat pulldown
Straps can relieve grip, but be careful not to choose a grip width that unnecessarily reduces the movement or feels uncomfortable.
Neutral grip lat pulldown
The neutral grip can provide a natural wrist position and a relatively long range of motion. Straps can be useful during heavy or longer sets.
Close grip lat pulldown
With a narrower handle, the elbows can be pulled closer to the body. Straps can help if the grip on the handle becomes fatigued.
Single-arm lat pulldown
Single-arm lat pulldowns allow you to train one side at a time and adjust the elbow path individually. A lifting strap can be used if the hand or forearm becomes the limiting factor.
Lat pulldown with rope
A rope allows you to change the position of your hands during the movement. Depending on the strap's construction, lifting straps can also be used around the ends of the rope.
When should you use straps?
Straps are especially useful when:
- Your grip tires before your back.
- You have already trained other grip-intensive exercises.
- You perform long sets with many repetitions.
- You train close to exhaustion.
- You find it difficult to concentrate on the elbow path because your grip demands all your attention.
It is not necessary to use straps for all sets. You can do warm-up sets without them and only start using them when your grip begins to limit your working sets.
When should you train without straps?
Train without straps if you can easily hold the bar throughout the set, or if the goal is to develop grip strength.
It can be sensible to perform some sets without assistance so that your hands and forearms continue to be trained. Straps should be used as needed and not automatically in all pulling exercises.
Typical mistakes with straps in lat pulldowns
You use too much weight
A better grip can make it tempting to increase the load. If the weight is too heavy, you will often lean far back, shorten the movement, or use momentum.
You pull primarily with your hands
Think of your hands as the connection to the bar and your elbows as what needs to move downwards. This can help keep your focus on your back.
You bend your wrists
Try to keep your wrists relatively neutral. Straps should help with grip and not pull your wrists into an uncomfortable position.
You squeeze harder than necessary
If you are still squeezing the bar maximally, your forearms can still tire quickly. Hold securely, but let the straps relieve some of the grip work.
You lose control at the top
Allow the weight to return controllably. Avoid being pulled up quickly by the weight stack.
Which lifting straps are best for lat pulldowns?
For lat pulldowns, it is practical to have straps that are quick to attach to different handles and fit your hand size.
StrapIt Standard
StrapIt Standard fits most people and can be used on pulldown bars, neutral handles, and other gym machines.
StrapIt Short
Short is designed for smaller hands. MakeIt recommends Short for hands under 16 cm and Standard for hands over 16 cm.
The right size makes it easier to position the strap correctly. Short is therefore not specifically a lat-pulldown model, but a size choice for smaller hands.
StrapIt Premium
StrapIt Premium features thicker material and a more exclusive design. It is relevant if you desire extra comfort during high-volume training.
See all StrapIt lifting straps →
Danish-produced lifting straps
MakeIt has produced StrapIt in Denmark since 2014. More than 50,000 pairs have been sold, and the models are designed for pulldowns, rows, deadlifts, and cable machine training, among other things.
StrapIt is produced with bio-leather, cotton webbing, and double stitching and is available in various sizes, materials, and colors.
Conclusion: Should you use straps for lat pulldowns?
You don't need lifting straps to effectively train lat pulldowns. However, if your hands and forearms tire before your back, straps can be a useful tool.
They can relieve grip and make it easier to concentrate on the elbow path, range of motion, and controlled execution.
Use them on sets where grip genuinely limits you, and continue to choose a load that you can control throughout the entire movement.
Find the right StrapIt for your back training →
Frequently asked questions
Should you use straps for lat pulldowns?
No, but straps can be helpful if your grip tires before your back muscles.
Do straps automatically provide better connection to the lats?
No. Straps relieve grip, but connection still depends on elbow path, body position, load, and control.
Which grip is best for lat pulldowns?
There isn't one grip that is best for everyone. A shoulder-width or neutral grip is a good starting point, as it often provides a comfortable position and a long range of motion.
Can straps be used for all lat pulldown handles?
Straps can be used on most bars and handles. How easily they can be attached depends on the design of the handle and the strap.
Should you use straps for all sets?
No. You can perform lighter sets without straps and only use them when your grip begins to limit your working sets.
Which StrapIt size should I choose?
Short is recommended for hands under 16 cm, while Standard fits hands over 16 cm. Measure from the wrist crease to the tip of your longest finger.
