A set of weight lifting wrist straps consists of two long strips of strong fabric with a loop sewn in one end. Wrist straps help weight lifters improve their grip. Because the point of lifting as much weight as possible is to target muscles in the arms, back or chest, if a weight lifter's grip fails before he can perform enough repetitions to challenge the muscles, the exercise becomes ineffective. In addition, he can lose form if he is focused only on whether his grip will hold. Using straps is an inexpensive way to help a weight lifter build muscle during training.
Step 1
Insert the flat end of one of the wrist straps through the loop on the opposite end to create a larger loop. Repeat with the other wrist strap. The two straps should be mirror images of each other.
Step 2
Insert one hand through the large loop on one of the straps. Hold out your hand with the palm up and position the strap so the loose end lies diagonally across your palm and drapes down between your thumb and forefinger. Tighten the strap firmly around your wrist. Repeat this procedure for the other strap on the other hand.
Step 3
Place your hand with less dexterity on the barbell bar. If you are right-handed, this will be your left hand. Loop the loose end of the strap twice around the bar and close your hand over the loops. Your hand holds the strap in place on the bar.
Step 4
Repeat Step 3 for the other hand. Rotate the bar toward your body to tighten the loops. Now you are ready to lift using the wrist straps.
Tips and Warnings
- Always have a spotter when you lift weights. Have your spotter help you strap your second hand to the bar. Use wrist straps for lifting barbells and heavy dumbbells. You can also use them on chin-up bars.
- Using wrist straps helps you train and lift more weight for bodybuilding. However, using them too much can lead to a weaker grip in your fingers.
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