Rows are among the most effective exercises for training your back. But during heavy sets, many people find that their hands and forearms tire before their back muscles are finished.
This is where lifting straps can be a useful tool. They relieve grip fatigue and can make it easier to concentrate on the elbow path, technique, and the muscles you are trying to train.
Straps do not automatically create better back connection. They merely take some of the work away from the grip, allowing you to focus on the execution of the exercise.
Why use lifting straps for rows?
During rows, the hands must both hold onto the weight and transfer the force to the back. If the grip becomes exhausted first, it can affect the rest of the set.
Lifting straps can help you to:
- Relieve hands and forearms.
- Maintain grip throughout the entire set.
- Stay focused on the elbow path and technique.
- Perform more controlled repetitions.
- Train closer to the back's capacity without being stopped by the grip first.
The goal is not necessarily to lift more weight. The goal is to ensure that the grip doesn't prevent you from performing good repetitions with the back as the primary working muscle group.
Do straps provide better connection to the back?
Straps can make it easier to focus on the back because you don't need to squeeze the bar or handle as hard. This can be particularly beneficial during long sets or exercises with high loads.
However, the perceived muscle connection also depends on:
- Your elbow path.
- The direction you pull in.
- Your body position.
- How controlled the weight is moved.
- Whether the load matches your technique.
So, straps can help with grip, but good back training still requires correct execution.
How to correctly use straps for rows
- Attach straps around your wrists as instructed for the chosen model.
- Place the strap around the bar or handle.
- Tighten the connection until the grip feels stable.
- Keep your wrists in a natural and relatively neutral position.
- Engage your core and stabilize your upper body.
- Pull your elbows in the direction that suits the part of the back you want to train.
- Lower the weight controllably back to the starting position.
Start with a moderate load when using straps for the first time. It should be the technique, not the extra weight, that determines the quality of the set.
Elbow path during rows
The placement of the elbows affects how a row feels and which areas of the back work the most.
Elbows closer to the body
When the elbows are brought closer to the body and pulled towards the hips, the exercise will typically focus more on the latissimus dorsi muscle.
Elbows further away from the body
When the elbows are brought further out and the handle is pulled higher towards the body, the exercise will typically place more emphasis on the upper back and the rear deltoids.
There isn't one correct elbow path for all rows. It should be chosen according to the exercise and the part of the back you wish to prioritize.
Which row variations are straps good for?
Barbell rows
During heavy barbell rows, the grip can be challenged, especially after deadlifts or other back training. Straps can help maintain hold of the bar, but the load must still be low enough for the upper body to remain stable.
Dumbbell rows
Straps can be practical for dumbbell rows when heavy dumbbells are difficult to hold throughout the entire set. Make sure to pull with your elbow and avoid unnecessary rotation of your upper body.
T-bar rows
T-bar rows allow for relatively high loads. Here, straps can relieve grip fatigue, allowing you to better concentrate on pulling your elbows back and controlling the weight.
Seated cable rows
For cable rows, straps can be useful during longer sets. Keep your chest stable and avoid turning the exercise into a large back-and-forth movement with your entire upper body.
Chest-supported rows
A chest-supported row reduces the need to stabilize the upper body. The combination of chest support and straps can therefore make it easier to focus on the pulling movement itself.
One-arm cable rows
Straps can also be used with cable handles. This is relevant if the grip or forearm becomes fatigued during unilateral rows.
When should you use straps for rows?
Straps make particular sense when:
- Your grip consistently tires before your back.
- You have already trained deadlifts or other grip-intensive exercises.
- You are performing longer sets with many repetitions.
- You want to focus more on elbow path and controlled technique.
- You are training close to exhaustion, and your grip starts to fail.
It's not necessary to use straps for all sets. You can perform warm-up sets and lighter working sets without straps and incorporate them when grip becomes the limiting factor.
When should you train rows without straps?
Train without straps if the purpose of the set is to develop grip strength, or if you can easily hold the weight without compromising technique.
It can also be a good idea to perform some of the week's sets without straps. This way, your hands and forearms continue to be challenged.
Straps are a tool to be used as needed – not a necessity in all back exercises.
Common mistakes when rowing with straps
You increase the weight too quickly
A stronger grip can make it tempting to add more weight immediately. If the load becomes too high, you risk shortening the movement or using momentum.
You still forget to hold the bar
Straps help with the connection to the equipment, but you still need to actively hold the bar or handle.
You pull with your whole body
Large movements of the hips and upper body can shift focus away from the back. A smaller body movement can be part of some row variations, but it should be controlled.
You bend your wrists
Try to keep your wrists in a neutral position. Very bent wrists can make the grip less comfortable and shift focus away from the pulling movement.
You squeeze harder than necessary
The purpose of straps is to relieve grip fatigue. If you still squeeze the handle maximally, your forearms can still be the first limitation.
Which lifting straps are best for rows?
For rows, it is an advantage to choose straps that are quick to position and fit your hand size.
StrapIt Standard
StrapIt Standard suits most people and can be used on barbells, dumbbells, cable handles, and training 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 is more important than the specific row variation. A suitable size makes it easier to position the strap correctly around the equipment.
StrapIt Premium
StrapIt Premium features a thicker material and a more exclusive design. It is relevant if you want 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 developed for, among other things, rows, deadlifts, pulldowns, and cable machine training.
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 rows?
If your grip tires before your back, lifting straps can be a useful tool for rows. They can relieve hands and forearms, making it easier to focus on the elbow path and controlled repetitions.
Straps do not replace good technique. Choose a load you can control, keep your wrists stable, and use straps on sets where your grip genuinely limits your back training.
Find the right StrapIt for your back training →
Frequently asked questions
Should you use straps for rows?
It's not necessary, but straps can be a help if your grip tires before your back muscles.
What rows can straps be used for?
Straps can be used for barbell rows, dumbbell rows, T-bar rows, seated cable rows, and chest-supported rows, among others.
Do straps automatically provide better muscle connection?
No. Straps relieve grip fatigue, but the connection to the back still depends on the elbow path, body position, load, and control.
Should all rows be performed with straps?
No. You can advantageously perform some sets without straps and only use them when grip becomes the limiting factor.
Which StrapIt size should I choose?
Short is recommended for hands under 16 cm, while Standard suits hands over 16 cm. Measure from the wrist crease to the tip of your longest finger.
Can beginners use straps for rows?
Yes. Beginners should first learn the exercise technique but can then use straps if grip limits their back training.
