How to Wear Wrist Wraps (and When to Use Them)

Wrist wraps are one of the simplest pieces of lifting gear, and one of the most often worn wrong. Wrapped too low, too loose or left on all session, they don't do much. Wrapped right, they keep your wrists stacked under heavy pressing so you can focus on the lift.

This guide covers how to wear wrist wraps step by step, how tight they should be, which lifts they help, and when to reach for lifting straps instead.

What Do Wrist Wraps Actually Do?

Wrist wraps support the wrist joint and keep it from bending back under a heavy load. On a bench press or overhead press, that means the bar stays stacked over your forearm instead of your wrist folding backward.

They don't make you stronger on their own. What they do is give you a more stable base so you can press with more confidence and control, especially on heavy sets.

How to Put On Wrist Wraps (Step by Step)

Here's how to use wrist wraps with a thumb loop:

1. Thumb through the loop. Slide your thumb through the thumb loop so the wrap hangs across the back of your hand. The loop anchors the wrap while you put it on.
2. Start on the joint. Lay the first pass across the wrist joint itself, at the base of your hand, not up on your forearm.
3. Wrap with tension. Wrap around your wrist, pulling a little tighter with each pass. Overlap each layer so there are no gaps.
4. Stay centered on the wrist. Keep the layers over the joint, covering a bit of your hand and a bit of your forearm. If it's creeping up your arm, start over.
5. Fasten the closure. Press the hook-and-loop down firmly so it won't pop loose mid-set.
6. Take your thumb out of the loop. Once the wrap is secure, slip the loop off your thumb before you grip the bar.
7. Check it. Make a fist and try to bend your wrist back. It should feel firm and hard to bend, with no numbness or tingling.

Should you take your thumb out of the loop?

Yes. The thumb loop is there to help you create tension and get the wrap on easily. Once it's fastened, slip it off your thumb before you lift, and always on heavy sets. Leaving it on can pull on your thumb and change your grip. In powerlifting meets, the loop generally can't be over your thumb or fingers during the lift.

One more thing: don't cut the loop off our wraps. It helps you set tension, and cutting it can damage the wrap for good. If you don't want to use it, just slip it off after wrapping.

Where Should Wrist Wraps Go?

Over the wrist joint, not the forearm. This is the most common mistake we see. A wrap sitting a couple of inches up your forearm might feel tight, but it isn't supporting the joint that's actually bending.

Aim for the wrap to cover the crease of your wrist, with a little coverage onto the base of your hand and a little onto your forearm.

How Tight Should Wrist Wraps Be?

Tight enough that your wrist can't fold back under the bar, but not so tight that your fingers tingle, go numb or change color.

• Heavy working sets: wrap tight. Wrist extension should feel noticeably restricted.
• Lighter sets: wrap looser, or skip them.
• Between sets: loosen or undo them to let blood flow back.

If your grip suddenly feels weak or your hand looks pale, the wrap is too tight. Loosen it and rewrap.

Which Lifts Do Wrist Wraps Help?

Wrist wraps are for pushing movements, anything where the load presses down through your wrists:

• Bench press: the most common use. Wrist wraps for bench press keep the bar over your forearms on heavy sets.
• Overhead press and push press: the bar sits in your palms, and wraps help keep your wrists from folding back.
• Dips: heavy or weighted dips put a lot of load through the wrists.
• Low-bar squat: the low bar position can strain your wrists, and wraps help some lifters stay comfortable.
• Front squat: helpful if the rack position puts stress on your wrists.

When not to use them: pulling lifts

Wrist wraps don't help your grip. On deadlifts, rows, shrugs, pull-ups and pulldowns, the problem is your hands giving out, not your wrists bending back. That's a job for lifting straps. If you're not sure which type, read our guide to figure 8 straps vs loop lifting straps.

Wrist Wraps vs Lifting Straps vs Wrist Sleeves

Many lifters keep wraps and straps in the same gym bag, since one covers pressing and the other covers pulling.

Common Wrist Wrap Mistakes

• Wrapping the forearm instead of the wrist. The wrap needs to cover the joint.
• Wrapping too loosely. A loose wrap is basically a wristband.
• Leaving them tight all session. Loosen them between sets.
• Lifting with your thumb still in the loop. Slip it off once the wrap is fastened.
• Wearing them for pulling lifts. Use straps for grip.
• Using them for every warm-up. Save the support for when the weight gets heavy.
• Cutting off the thumb loop. It can damage the wrap.

Bay Gear Co. Wrist Wraps

Our weightlifting wrist wraps are built for exactly this: heavy bench, overhead press and squat days.

• 18 inches long, a middle-ground length that works for small and large wrists
• Hook-and-loop closure, so you set the tension yourself
• Thumb loop on our printed designs, to anchor the wrap while you put it on
• $28.99 a pair at the time of writing
• Easy care: hand wash, don't bleach, air dry

Every design is the same wrap. Only the look changes. Our signature Tactical Hawaiian © wraps have 55 reviews with a 5.0 average on the product page at the time of writing. Other favorites include Black Camo, Pirate Jolly Roger, Skull & Antlers and plain Black.

Need grip help for pull days too? The Wrist Wraps + Lifting Straps Bundle lets you pair any wrap design with any strap design and save.

Shop wrist wraps →

FAQ

Are wrist wraps legal in powerlifting?

In most federations, yes, with limits. The IPF, USAPL and USPA rulebooks cap wrist wraps at 1 meter long and 8 cm wide. The thumb loop can't be over your thumb or fingers during the lift, and there are limits on how far the wrap extends above and below the wrist joint. An 18-inch wrap is well under the length cap, but IPF-sanctioned meets also require supportive wraps from approved manufacturers. Rules change, so check your federation's current rulebook and approved gear list before meet day.

Should you wear wrist wraps for warm-ups?

Usually not, or only loosely. Light warm-ups are a good chance to let your wrists work naturally. Put the wraps on, and tighten them, as the weight gets heavy.

Should you wear wrist wraps for squats?

They can help on low-bar and front squats if the bar position strains your wrists. Wrap them a little looser than you would for bench, since you still need enough wrist mobility to hold the bar.

How long should wrist wraps be?

It depends on how much support you want:

• 12-inch: light support, quick to put on, very little bulk
• 18-inch: a versatile middle ground with enough layers for solid support on most pressing
• 24-inch: more layers and more stiffness, popular for heavy bench
• 36-inch: maximum layers and support, but bulky and slower to put on

Ours are 18 inches, a length that works for small and large wrists and covers most lifters' pressing needs.

Can wrist wraps help with wrist pain?

Some lifters find wraps make pressing feel more comfortable because they limit how far the wrist bends back under load. But wraps don't treat wrist pain or injuries. If you have ongoing wrist pain, see a doctor or physical therapist before you keep loading it.

More Gear Guides

• Figure 8 Straps vs. Loop Lifting Straps
• Elbow Wraps vs. Elbow Sleeves for Bench Press
• How to Choose the Best Elbow Wraps

A Note on Who We Are

Bay Gear Co. is veteran owned and operated. Founder Brian Young started the brand in 2017 as an active-duty Marine at Camp Lejeune, and we relaunched in October 2023. Today we're based in Sebastian, Florida, outfitting lifters with gear that works hard and doesn't look boring.

Orders of $49 or more ship free, orders placed by 3 PM ET ship the same day, and unused gear can be returned within 30 days.

Ready to lock in your next press? Shop our wrist wraps and pick your design.