How Long Should Lifting Straps Be? A Simple Sizing Guide

Lifting straps look like a simple strip of fabric, but length makes a real difference in how they feel. Too short and the strap barely makes it around the bar. Too long and you end up with a bulky lump of extra material under your hand. If you are wondering how long lifting straps should be, this guide breaks it down so you get a pair that fits your hands and your training.

Why Strap Length Matters

The part of a strap that does the work is the tail that wraps around the bar. More tail means more passes around the bar and more friction holding it in place. Less tail means fewer passes and a lighter connection. Length also affects how quickly you can set up and how the strap feels on thick versus thin handles.

Common Lifting Strap Lengths

Around 18 to 20 Inches

• Usually enough for about one pass around a standard barbell.
• Quick to put on and release.
• Good for lighter work, Olympic lifts or smaller hands.
• Can feel short on thick dumbbells or fat bars.

Around 21 to 24 Inches

• One to two passes around a standard bar.
• Secure on heavy deadlifts, rows and shrugs.
• Works on most dumbbell handles and machine grips.
• A good all-purpose length for most lifters.

25 Inches and Longer

• Two or more passes around the bar.
• Extra holding power for very heavy partials and shrugs.
• More bulk, and slower to wrap.
• Mostly preferred by lifters with large hands or for very thick bars.

How Hand Size Plays In

Your hand takes up part of the strap before it reaches the bar. Lifters with larger hands use more of the strap just looping it around the wrist and across the palm, so they often appreciate a longer strap. Lifters with smaller hands may find a mid-length strap gives plenty of wrap. If you are unsure, the 21 to 24 inch range is the safest bet.

Strap Length by Exercise

• Deadlifts and RDLs: mid to long straps, so the bar stays secure under heavy load. See best lifting straps for deadlifts.
• Rows: mid-length straps work well; see lifting straps for barbell rows and lifting straps for dumbbell rows.
• Shrugs: longer straps for extra holding power; read lifting straps for shrugs.
• Lat pulldowns: mid-length, wrapping the handle once or twice; see lifting straps for lat pulldowns.
• Snatches and pulls: a single wrap so the strap releases easily; read lifting straps for Olympic lifting.

Loop Straps vs Figure 8 Straps

Length guidance mostly applies to loop (lasso) straps, which wrap around the bar. Figure 8 straps are sized differently because the loops go around the bar and wrist in a fixed shape. If you want maximum lock for shrugs, figure 8 straps can be an option, but loop straps are more versatile. Read figure 8 straps vs loop lifting straps.

Why We Chose 24 Inches

At Bay Gear Co., we made our straps 24 inches because that length gives most lifters one to two secure passes around a barbell while staying quick enough to use between sets. The Bay Gear Co. lifting straps cost $19.99 and work on barbells, dumbbells, trap bars and cable handles. Choose from colors like Black, OD Green, Tactical Hawaiian and Sand in the wrist straps collection.

Getting a Secure Wrap With Any Length

• Wrap the tail in the right direction, from the front of the bar, under and back toward you.
• Twist the bar toward you to remove slack before pulling.
• Grip hard over the strap rather than relying on the strap alone.
• Keep the loop around your wrist, not halfway up your forearm.

Our how to use lifting straps and how tight should lifting straps be guides walk through each step.

Strap Length vs Wrist Wrap Length

Wrist wraps and lifting straps are different products with different sizing. Wraps go around the wrist joint to keep it straight for pressing, while straps loop around the bar for pulling. Our wrist wraps are 18" long at $28.99. For a full comparison of wrap sizes, read 12 vs 18 vs 24 inch wrist wraps. For the difference between the two products, see lifting straps vs wrist wraps.

Building a Pulling Kit

Straps pair well with a solid belt for heavy pulls. The quick locking belt is $34.99, and the lever belt is offered XS through 3XL at 10mm thick and 4.25" wide. Bundles in the wrist wraps and wrist strap bundles collection give you straps and wraps together.

Shipping and Returns

Here is the Bay Gear Co. deal on How Long Should Lifting Straps Be: free shipping on orders over $49 and a 30-day return policy.

FAQ

What is a good length for lifting straps?

Around 21 to 24 inches suits most lifters and most pulling exercises.

Are longer straps better?

They give more wraps, which some lifters like for heavy shrugs, but they add bulk.

How many times should a strap wrap around the bar?

One to two passes is typical. Olympic lifters often use one so they can release quickly.

Do I need different straps for dumbbells?

No. A 24" strap wraps most dumbbell handles comfortably.