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Lifting Straps for Pull-Ups, Lat Pulldowns and Rows
Lifting Straps for Pull-Ups, Lat Pulldowns and Rows
Quick answer: Yes, you can use lifting straps for pull-ups, lat pulldowns and rows. They help most when your grip gives out before your back does, like on high-rep sets, the last sets of a back workout, or heavy dumbbell rows. Loop (lasso) straps are the best pick for back day because you can release them quickly. On pull-ups, avoid figure-8 straps, which are hard to get out of while you're hanging. Keep a few sets strap-free so your grip still gets trained.
Lifting straps are usually thought of as deadlift gear. But a lot of lifters get more out of them on back day, where rows, pulldowns and pull-ups add up to dozens of sets that tire out your forearms long before your lats. This guide covers when to use straps on each back exercise, how to set them up on a pull-up bar, a cable handle and a dumbbell, and how to keep your grip strong while you use them.
Picking a pair? See the best lifting straps buyer's guide or Figure 8 vs Loop Straps.
Why Use Straps on Back Day?
Your lats and upper back are big, strong muscles. Your fingers and forearms are much smaller. On a long back workout, your grip often fails first, which means the set ends before your back has done its job. Straps connect your hands to the handle so your back can work longer.
That's why you'll often see bodybuilders strap up for rows and pulldowns even when they could hold the weight.
When to Use Straps, Exercise by Exercise
| Exercise | Use Straps? | Best Strap Type | Notes |
|---|---|---|---|
| Pull-ups and chin-ups | Optional, on high-rep or weighted sets | Loop (lasso) | Avoid figure-8 straps while hanging |
| Lat pulldowns | Often, on later or heavy sets | Loop (lasso) | Works on straight bars and most handles |
| Barbell rows | Often, especially after deadlifts | Loop or figure-8 | Same setup as a deadlift |
| Dumbbell rows | Often on heavy sets | Loop (lasso) | Wrap the strap around the handle |
| Seated cable rows | Optional | Loop (lasso) | Helpful with thin handles |
| Chest-supported or machine rows | Optional | Loop (lasso) | Good for high-rep finisher sets |
| Shrugs | Common | Loop or figure-8 | Heavy holds tire grip quickly |
How to Use Lifting Straps for Pull-Ups
- Put the straps on before you step up. Slide your hand through the loop so the padding sits on the back of your wrist and the tail runs toward your palm.
- Stand on a box or bench so you can reach the bar without jumping.
- Wrap each tail around the bar away from you, then back under, and grip the bar over the strap.
- Twist your hand to tighten the strap, then step off and start your set.
- To get down, step back onto the box and loosen your grip. The strap unwinds off the bar.
Safety tip: Make sure you can get back onto your box. Loop straps let go when you open your hand and unwind them, which is why they're better than figure-8 straps for pull-ups. Figure-8s loop fully around the bar and are harder to get out of while you're hanging.
How to Use Lifting Straps for Lat Pulldowns
- Sit down at the machine and put the straps on.
- Stand up, grab the bar at your normal width, and wrap each tail around it.
- Twist to tighten, then sit down and lock your thighs under the pad.
- Pull to your upper chest. When you're done, let the bar rise, stand up and unwrap.
On a V-bar or neutral-grip handle, wrap each strap around its own handle the same way.
How to Use Lifting Straps for Rows
- Barbell rows: Set up like a deadlift. Wrap the tails around the bar, tighten, then lift it into your starting position. If you deadlift first, straps help a lot here, since your forearms are already tired.
- Dumbbell rows: Wrap the strap around the dumbbell handle with the dumbbell on the floor or bench, twist it tight, then row.
- Cable rows: Wrap around each side of the handle. Thin cable handles are hard to hold for long sets, so straps make a big difference.
Will Straps Hurt My Grip Strength?
Not if you use them on purpose. Straps take grip out of the equation, so your grip gets less work on the sets where you wear them. Simple ways to keep your grip strong:
- Do your first sets without straps, then strap up when your grip starts to slip.
- Add grip work like dead hangs or farmer's carries at the end of your workout.
- Use chalk on strap-free sets. Liquid chalk is a no-mess option for most gyms.
More ideas: How to Improve Grip Strength for Deadlifts.
Straps or Wrist Wraps for Back Day?
Straps. Wrist wraps support your wrists on pressing moves like bench and overhead press. They don't help you hold onto a bar. Here's the full breakdown: Lifting Straps vs Wrist Wraps.
FAQ
Should I use lifting straps for pull-ups?
You can, especially on high-rep or weighted sets when your grip gives out before your back. Use loop straps and a box so you can get down easily.
Are lifting straps good for lat pulldowns?
Yes. They're one of the most common places to use straps, since pulldown sets are often high-rep and your grip tires before your lats.
Are straps cheating on rows?
No. Straps are a training tool. They let your back finish the set. Just keep some strap-free work in your program for your grip.
What kind of straps are best for back day?
Loop (lasso) straps. They're quick to put on, quick to release and work on bars, dumbbells and cable handles.
Can I use figure-8 straps for rows?
Yes, for barbell rows and shrugs. They're slower to put on and take off, so many lifters prefer loop straps for back-day work.
Veteran-Owned, Built for Pull Day
Bay Gear Co. is a veteran-owned company. Founder Brian Young, a Marine Corps veteran, started it in 2017, and we're now based in Sebastian, Florida.
Strap Up for Back Day
- Lifting straps: Shop padded lifting straps, durable cotton with neoprene padding, $19.99. Try the Black padded straps.
- Wraps and straps together: Wrist Wraps + Lifting Straps Bundle
- Grip: Shop liquid chalk
Bay Gear Co. offers free shipping on orders over $49 and a 30-day return policy.