Yes, you can use lifting straps for pull-ups.
Straps can be a useful tool if your hands or forearms get tired before your back muscles have finished working.
They don't make the pulling movement itself easier. They primarily relieve the grip, allowing you to concentrate on the elbow path, body control, and back muscles.
Why use lifting straps for pull-ups?
Pull-ups place demands on the back, arms, and grip strength. Even if the back muscles can still perform more repetitions, the set might stop because the fingers can no longer hold onto the bar.
Lifting straps can help you to:
- Relieve hands and forearms.
- Prevent grip from becoming the primary limitation.
- Maintain connection to the bar throughout the set.
- Focus more on the elbow path.
- Perform more controlled repetitions if grip would otherwise stop you.
- Maintain quality during the last sets of back training.
Straps don't automatically provide better muscle contact or more repetitions. They can help if grip is specifically what limits your performance.
When do straps make sense for pull-ups?
Straps can be particularly relevant when:
- Your grip gets tired before your back.
- You are doing many sets or repetitions.
- You have already trained deadlifts, rows, or other grip-intensive exercises.
- You are performing weighted pull-ups.
- You are training close to exhaustion.
- You want to focus on your back rather than your grip.
If you can hold on throughout the entire set without problems, there isn't necessarily any advantage to using straps.
How to use straps for pull-ups
The setup requires a bit more attention than for rows and deadlifts, because the bar is overhead.
- Place straps correctly around your wrists.
- Use a stable box or platform so you can reach the bar without having to jump.
- Attach one strap around the bar.
- Then attach the other strap while both feet are still stable.
- Check that both straps are attached evenly and feel secure.
- Grip the bar with your hands.
- Lift your feet from the platform and start the set in a controlled manner.
Do not jump up to the bar with one hand already attached. Use a stable platform so you can attach both straps without losing balance.
You still need to actively grip the bar. Straps help with grip, but your hands should not be completely relaxed.
How to safely release straps
Because your hands are overhead, you need to know how to release the straps before starting the set.
- Place your feet back on the stable platform.
- Remove your body weight from your arms.
- Loosen one strap first, then the other.
- Step down from the platform when both hands are free.
If the straps are difficult to release, or if the setup feels insecure, stop and adjust them before performing the exercise.
Correct technique for pull-ups
Start in a controlled position
Begin with straight arms and a stable body. Avoid losing control in your shoulders or swinging back and forth.
Drive your elbows downwards
Think about driving your elbows down towards the sides of your body rather than just pulling with your hands. This can make it easier to focus on your back muscles.
Keep your body stable
Engage your core and glutes so your legs don't create unnecessary momentum. A small natural movement might occur, but the set should not develop into large kipping or swinging, unless it's a deliberate part of your training.
Use an appropriate range of motion
Lower yourself in a controlled manner, and pull yourself up as high as you can without losing your body position. The movement should be adapted to your strength and shoulder mobility.
Control the eccentric phase
Don't let your body drop uncontrollably. Slowly return to the starting position.
Which grip should you choose?
Overhand grip
The classic pull-up grip is performed with palms facing away from the body. A grip around or slightly wider than shoulder-width is a good starting point.
Neutral grip
With a neutral grip, palms face each other. Many find this position comfortable for wrists, elbows, and shoulders.
Underhand grip
In chin-ups, palms face towards the body. This variation typically involves the biceps more prominently but still trains the back.
Wide grip
A very wide grip results in a shorter range of motion and is not automatically better for widening the back. Choose a width where you can move in a controlled manner without discomfort.
Straps can be used for various grip types, but how easily they are placed depends on the bar's design and the strap's construction.
Are straps good for weighted pull-ups?
Straps can be used for weighted pull-ups if grip becomes the limiting factor. However, the extra weight also makes secure setup and controlled technique more important.
Before adding weight, you should be able to perform regular pull-ups with a stable body position and a movement you can control.
When performing weighted pull-ups:
- Secure the weight safely.
- Use a stable platform for setup.
- Check the straps before lifting your feet.
- Avoid increasing the weight so much that the movement becomes very short.
- Stop the set if technique or body control deteriorates.
If you are training for a competition, check if straps are allowed in that particular discipline.
When should you train without straps?
There are also situations where pull-ups should be performed without straps:
- When the goal is to improve grip strength.
- When grip does not limit the set.
- For specific training for climbing or other grip-dependent activities.
- When you are still learning to hang and hold the bar correctly.
- When you cannot attach and release the straps safely.
A practical solution is to perform the first sets without straps and only use them when your grip becomes fatigued.
Are straps bad for grip strength?
Your grip gets less work on sets where the straps take over part of the load. This doesn't mean that straps automatically make your grip weaker.
You can still train grip strength by:
- Performing some pull-up sets without straps.
- Training dead hangs.
- Using farmer's walks.
- Performing rows and deadlifts without straps on lighter sets.
- Adding separate forearm training.
The crucial factor is how straps are integrated into your overall training program.
Common mistakes with straps for pull-ups
You use them without needing them
If your grip isn't limiting you, straps don't necessarily provide a noticeable benefit.
You attach the straps from an unstable position
Always use a stable platform. Do not try to balance or jump up to the bar while attaching the straps.
You forget to grip the bar
Straps are a supplement to your grip. Your hands should still actively hold around the bar.
You use too much momentum
A stronger grip doesn't automatically improve technique. Keep your body stable and choose a load you can control.
You train through pain
Straps can relieve grip, but they do not treat pain in hands, elbows, or shoulders. Persistent pain should not be masked with more equipment.
Which lifting straps are best for pull-ups?
For pull-ups, it's important that the straps fit your hand size and can be securely attached around the bar.
StrapIt Standard
StrapIt Standard fits most people and can be used on pull-up bars as well as for rows, pulldowns, deadlifts, and 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.
Short is therefore a size choice and not a specific pull-up model. The correct size makes it easier to place the strap correctly.
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 can be used for pull-ups, pulldowns, rows, deadlifts, and cable exercises, among others.
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 pull-ups?
You can use lifting straps for pull-ups if your grip gets tired before your back. They can relieve your hands and forearms, making it easier to concentrate on the elbow path and controlled repetitions.
Straps are not necessary for everyone. Use them on sets where grip genuinely limits you, and continue to perform some of your training without straps if you also want to develop grip strength.
For pull-ups, safe setup is particularly important. Use a stable platform, attach both straps before the set, and only release them when your feet are securely placed again.
Find the right StrapIt for your back training →
Frequently asked questions
Can you use lifting straps for pull-ups?
Yes. Straps can be used if your grip gets tired before your back muscles.
Are straps good for weighted pull-ups?
They can be useful if grip limits heavy sets. However, you should be able to perform controlled pull-ups with your own body weight before adding load.
Do straps give more pull-ups?
Only if grip is what stops the set. If your back or arms are already fatigued, straps won't necessarily increase the number of repetitions.
Are straps bad for grip strength?
Your grip gets less work on sets where straps are used. You can still develop grip by performing other sets and exercises without assistance.
Which StrapIt size should I choose?
Short is recommended for hands under 16 cm, while Standard fits hands over 16 cm. Measure from your wrist crease to the tip of your longest finger.
Can beginners use straps for pull-ups?
Yes, if they can already perform the exercise in a controlled manner and can attach and release the straps safely.
Related articles
- What are lifting straps? Guide to better grip and heavier lifts
- Lifting straps for lat pulldown – get better contact with lats
- Lifting straps for rows – how to get better contact with your back
- Lifting straps for beginners – should you use straps as a newcomer to strength training?
- See all StrapIt lifting straps
