Lifting straps are particularly useful in pulling exercises where hands and forearms can become fatigued before the back or posterior chain.
They wrap around the bar or handle, helping to create a stronger connection to the weight. This can make it easier to complete the planned repetitions when the grip would otherwise end the set first.
Here are 10 exercises where lifting straps often make sense – and an explanation of when you should use them.
When do lifting straps make sense?
Straps are especially relevant if:
- Your grip fatigues before the muscle group you want to train.
- You are training with high volume.
- You are performing heavy working sets.
- You want a symmetrical overhand grip.
- Hands and forearms are already exhausted.
- Grip strength is not the primary goal of the exercise.
You don't need to use straps for all sets. Many perform warm-ups without them and only start using straps when grip becomes the limiting factor.
1. Deadlifts
Deadlifts are one of the most common exercises for using lifting straps. As the weight gets heavy, the bar can start to roll out towards the fingers, even if the back and legs can still perform more repetitions.
Straps allow you to use a symmetrical double overhand grip and focus more on bracing, technique, and the posterior chain.
Specifically use straps when: You are performing heavy working sets or volume work where grip strength is not the primary focus.
Read the guide to lifting straps in deadlifts
2. Romanian Deadlifts
Romanian Deadlifts – often abbreviated as RDL – primarily train the hamstrings, glutes, and back. The exercise is often performed with a slow tempo and longer time under tension, which can fatigue the grip.
Straps can help you maintain connection to the bar so you can focus on hip movement and the posterior chain.
Specifically use straps when: Your forearms get tired during long sets, or you struggle to hold the bar through all repetitions.
3. Barbell Rows
Barbell Rows are an effective back exercise, but the grip can be challenged as the weight or number of repetitions increases.
With straps, you can focus more on pulling your elbows back and working your back without constantly thinking about holding on.
Specifically use straps when: Your grip fails before your back, or you feel your forearms more than your upper back.
Read more about lifting straps for rows
4. Dumbbell Rows
Heavy dumbbells can be demanding to hold, especially when performing many repetitions with one arm at a time.
Straps can help keep the dumbbell stable and reduce the risk of the set ending due to tired fingers.
Specifically use straps when: You are working with heavy dumbbells or high repetitions and want to focus on your lats and upper back.
5. T-Bar Rows
T-Bar Rows allow you to train your back with relatively heavy weights. This also means that the grip can be challenged early in the set.
Straps can help you maintain connection to the handle throughout the movement.
Specifically use straps when: You are performing heavy sets, drop sets, or many repetitions where your hands get tired first.
6. Lat Pulldown
With lat pulldowns, some people find their forearms get tired before their lats. This can make it harder to focus on pulling the elbows down and maintaining tension in the back.
Straps reduce the demands on the grip and can make it easier to focus on the pulling movement itself.
Specifically use straps when: You feel your grip and forearms more than your back, or when the last repetitions are limited by your hands.
Read the guide to lifting straps for lat pulldowns
7. Cable Rows
Cable Rows are often performed with moderate weight and many repetitions. The long time under tension can fatigue the grip, even if the back can still work.
Straps can help you maintain a stable connection to the handle and complete the set with the planned technique.
Specifically use straps when: You are training with high volume, slow tempo, or drop sets.
8. Shrugs
Shrugs are often performed with heavy dumbbells or a barbell. Here, the grip can quickly become the limiting factor.
Straps help hold the weight so you can focus on lifting and lowering your shoulders in a controlled manner.
Specifically use straps when: Your hands give up before your traps, or you are performing heavy sets with many repetitions.
9. Pull-ups
Pull-ups require both back strength and grip strength. With weighted pull-ups or many repetitions, the forearms can get tired before the lats and upper back.
Straps can help ensure connection to the bar when grip limits the set.
Specifically use straps when: You are performing weighted pull-ups, high volume, or want to focus more on your back than your grip.
Read more about straps for pull-ups
10. Rack Pulls
Rack Pulls start with the bar elevated from the floor and are often performed with relatively heavy weights. Therefore, the grip can be significantly challenged.
Straps can help you hold the bar, but they should not be used as a reason to choose a load that your technique and lifting position cannot control.
Specifically use straps when: You use Rack Pulls as an accessory exercise and want to train your back or the top part of the deadlift without being limited by grip.
Overview of the 10 exercises
| Exercise | When straps make sense | Primary focus |
|---|---|---|
| Deadlifts | Heavy working sets and volume | Back, legs, and posterior chain |
| Romanian Deadlifts | Long sets and tired forearms | Hamstrings and glutes |
| Barbell Rows | Grip fails before back | Upper back and lats |
| Dumbbell Rows | Heavy dumbbells | Lats and upper back |
| T-Bar Rows | Heavy sets and high volume | Back |
| Lat Pulldown | Forearms get tired first | Lats |
| Cable Rows | Many repetitions and drop sets | Middle and upper back |
| Shrugs | Heavy weights | Traps |
| Pull-ups | Weighted or long sets | Lats and upper back |
| Rack Pulls | Heavy accessory exercise | Back and top of deadlift |
Which exercises should you normally not use straps for?
Straps are designed for pulling exercises and usually don't make sense for pressing exercises such as:
- Bench press.
- Shoulder press.
- Dips.
- Push-ups.
- Triceps exercises.
For pressing exercises, wrist support and a stable grip are more important than attaching the hand to the weight. Here, wrist wraps may be a more relevant tool.
Should you use straps for all sets?
No. If grip strength is also important to you, you can use straps strategically:
- Perform warm-up sets without straps.
- Continue without straps as long as your grip isn't limiting you.
- Use straps on the heaviest working sets.
- Use them for high volume or long sets.
- Optionally, train grip strength separately.
This way, you can both challenge your grip and prevent it from limiting your other training.
Which lifting straps should you choose?
StrapIt Standard
The versatile choice for hands over 16 cm and for deadlifts, rows, pulldowns, and general back training.
StrapIt Premium
For those who want a thicker material and a more exclusive design for heavy training and high volume.
StrapIt Short
Designed for hands under 16 cm and for individuals who prefer a shorter connection to the bar.
Compare StrapIt Standard, Premium, and Short
Danish-produced lifting straps since 2014
MakeIt has been producing StrapIt lifting straps in Denmark since 2014. More than 50,000 pairs have been sold, and the models are made with bio-leather, cotton webbing, and double stitching.
See all StrapIt lifting straps
Conclusion
Lifting straps are most relevant for pulling exercises where the grip can fatigue before the back or posterior chain.
Deadlifts, Romanian Deadlifts, rows, pulldowns, and shrugs are among the most obvious exercises. Use straps on sets where grip limits the actual purpose of the training, and train without them when grip strength is the focus.
Frequently Asked Questions
Which exercises are lifting straps best for?
Deadlifts, Romanian Deadlifts, rows, lat pulldowns, and shrugs are among the most obvious exercises.
Are straps only for back training?
No. They can also be used for posterior chain exercises like deadlifts and Romanian Deadlifts, where hamstrings and glutes are the focus.
Should you use straps for all sets?
No. Many only use them for heavy working sets or high training volume.
Can you use straps for pull-ups?
Yes. They can be relevant for weighted pull-ups or many repetitions if the grip fails before the back.
Can you use straps for bench press?
Lifting straps are not designed for bench press. For pressing exercises, wrist wraps may be more relevant if you want wrist support.
Which StrapIt should I choose?
Standard fits hands over 16 cm, Short for hands under 16 cm, and Premium is for those who want a thicker material and a more exclusive design.
