Lifting straps are an essential tool for weightlifters and bodybuilders. Made from durable, hard-wearing materials, these straps provide a firm grip on bars and dumbbells, allowing you to lift heavier loads safely. They reduce tension on the wrists, which is particularly beneficial during deadlifts, pull-ups and other demanding exercises. Lifting straps are therefore an essential accessory for maximizing your bodybuilding performance.

Lifting Straps

Lifting straps are an essential tool for weightlifters and bodybuilders. Made from durable, hard-wearing materials, these straps provide a firm grip on bars and dumbbells, allowing you to lift heavier loads safely. They reduce tension on the wrists, which is particularly beneficial during deadlifts, pull-ups and other demanding exercises. Lifting straps are therefore an essential accessory for maximizing your bodybuilding performance.

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Lifting Straps

In the world of bodybuilding, using the right accessories can make all the difference in achieving our goals and improving our performance. Among these essential tools, lifting straps occupy a prominent place. These simple strips of fabric or leather may seem modest, but their impact on workouts is undeniable.

What is a lifting strap and how does it work?

A lifting strap is a bodybuilding accessory designed to improve grip and hold when performing lifting exercises, including pull-ups and chin-ups. It takes the form ofa strip of fabric, usually nylon, cotton or leather, about 18 to 24 inches long and 1 to 1.5 inches wide.

Lifting straps are relatively simple to operate. When performing strength-building exercises such as pull-ups, chin-ups or deadlifts, your grip strength can quickly become a limiting factor. Forearm muscles can tire more quickly than larger targeted muscle groups, such as the back or shoulders.

Read: different exercises to strengthen muscles

Lifting straps work by creating a strong, secure connection between your hands and the bar or handle of the weight machine. By wrapping the strap around the bar and gripping the strap itself, you partially bypass the weakness in your grip. This transfers some of the weight or load from the forearms to the back or shoulder muscles, allowing you to concentrate more on working your core muscle groups and pushing your limits.

Why use lifting straps for bodybuilding?

The use of lifting straps in bodybuilding has several advantages for exercisers, including:

  • Improved grip: Lifting straps create a stronger, more secure grip, preventing slippage and the risk of letting go during heavy lifting exercises.

  • Focus on targeted muscles:
    By partially unloading the gripping force, straps make it possible to better target the main muscles involved in the exercise, such as the back, shoulders or hamstrings, limiting excessive involvement of the forearms.
  • Reduced forearm fatigue: Forearm muscles tend to fatigue more quickly during pulling or deadlifting exercises. By using straps, you can extend the series and maintain a high intensity without the forearms becoming a limiting factor.

  • Injury prevention:
    By providing a better grip, lifting straps reduce the risk of injury due to accidental release of the bar or dumbbells, especially when fatigued.

  • Overcoming plateaus:
    Straps can be used on an ad hoc basis to help overcome progression plateaus, allowing heavier loads to be lifted or more reps to be performed.

  • Exercise variation:
    Straps open up the possibility of experimenting with new exercises or variations, eliminating the constraint of grip and emphasizing correct execution of the movement.

How do I use pull straps correctly to maximize results?

To maximize results when using pull-up straps in bodybuilding, it's essential to use them correctly. Here are a few tips for using straps safely and effectively:


  • Targeted use:
    Pull-up straps should be used in a targeted and occasional manner, mainly during exercises where grip is a limiting factor, such as back pulls or heavy deadlifts. Avoid using them systematically for all exercises, as this can compromise the development of natural grip strength.

  • Wrapping technique:
    Wrap the straps correctly around the barbell or dumbbell. Make sure the fabric is well positioned and won't unroll during exercise. Make sure the straps fit snugly, but not too tightly to restrict blood circulation.
  • Strap grip: Insert your hands into the straps so that the palm of your hand faces you and the strap rests between the base of your fingers and your palm. Tighten the strap by closing your fist to obtain a firm grip.
  • Initial grip strength: To develop grip strength, start your series without using the straps. Once your grip begins to weaken, use the straps to extend the series or increase the load.
  • Don't overcompensate: Don't let the straps compensate for a lack of strength in the core muscles. Make sure your back and shoulder muscles are strong enough to support the load without putting too much strain on your forearms.
  • Respect limits: Pull-up straps do not allow you to lift loads that are excessive in relation to your actual capabilities. Always respect your shape and avoid overestimating yourself to avoid injury.

  • Safety first:
    Be aware of your training environment and make sure you use the straps on stable, safe surfaces. Bear in mind that straps are not suitable for all exercises, such as bench presses, where a firm grip is essential for safety.

How to choose lifting straps for bodybuilding?

To choose the right lifting straps for your bodybuilding needs, you need to take several factors into account. Here are a few tips to help you make the right choice:


  • Material:
    Lifting straps are generally made of nylon, cotton or leather. Nylon is durable, lightweight and offers a solid grip. Cotton is soft and comfortable, ideal for people sensitive to friction. The leather is tough and offers excellent grip. Choose the material that best suits your preferences and needs.
  • Length and width: Lifting straps come in different lengths and widths. Choose a length that allows you to wrap the strap tightly around the bar or dumbbell. For width, a wider strap may offer better pressure distribution on the hand, but this also depends on the size of your hands and your personal comfort.

  • Strength :
    Check lifting straps for strength and maximum load capacity. Make sure they can support the weight you plan to lift when exercising.
  • Hook or loop : Lifting straps can be fitted with buckles or hooks to facilitate attachment to the bar. Choose the type that suits you best in terms of ease of use and comfort.
  • Quality manufacturing: Opt for quality lifting straps, with strong seams and durable materials. Good quality guarantees safe, long-lasting use of the accessory.

  • Adjustability:
    Some lifting straps offer customized adjustment to suit different wrist and hand sizes. This can be an advantage in achieving a perfect fit.