How-to guide

How do you usewrist wraps?

Put them on correctly in 5 steps, when to wear them and when not to, and the 4 mistakes most lifters make.

5 min read · Gymsetz

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How tight should wrist wraps be
The basics

You use wrist wrapsselectively.

You use wrist wraps correctly by wrapping them tightly over your wrist joint, only for heavy working sets, and loosening them between sets. They are not an accessory you keep on for your whole workout.

Wear them too often and your wrists never learn to stabilise on their own. Wear them wrong and they barely give any support. Below you'll read exactly how to do it right.

Gymsetz wrist wraps black
Timing

When do you put onwrist wraps?

  • On sets above 70–75% of your 1RM
  • On exercises where your wrist noticeably bends backwards
  • When building back up after wrist complaints

Not needed for warm-up sets, isolation exercises and pulling exercises such as deadlifts or rows.

Step-by-step plan

How to put on wrist wrapscorrectly.

  1. Put the thumb loop over your thumb

    Start with the loop on the inside of your wrist and slide your thumb through it. This anchors the wrap.

  2. Wrap tightly over the joint

    Wrap 2 to 3 times horizontally over your wrist joint, just below the palm. Let each layer overlap slightly.

  3. Check the tension

    The wrap should feel tight, but your fingers should move normally. Tingling means it's too tight.

  4. Close the velcro

    Press the closure down flat without creases. Take your thumb out of the loop before you start lifting.

  5. Loosen between sets

    Open the velcro after each working set so your blood flow recovers. Close it again right before your next set.

Instructions

Step by step inpictures.

Rather watch than read? This is the same method in one overview.

Instructions for putting on wrist wraps
By exercise

How tight for eachexercise.

Not every exercise needs the same tension.

ExerciseTensionTip
Bench pressTightYour wrist is under the most pressure here
Overhead pressTightBar low in the palm
DipsMediumOptional, depending on wrist comfort
Incline pressMediumEspecially on heavy top sets
Front squatMediumHelps with limited wrist mobility
Mistakes

The 4 most commonmistakes.

Wrapping too tight

Your hand gets cold or tingles. Less tension often gives more control.

Too low on the hand

The wrap belongs on the joint, not on your palm or forearm.

Always wearing them

Even on light sets? Then you won't build your own wrist stability.

On pulling exercises

For deadlifts and rows you need grip, not wrist support. Use lifting straps.

The product

Ready toget started?

Gymsetz Premium Wrist Wraps
Black or whitePer pair

Premium Wrist Wraps

€19.95 per pair

  • Thumb loop for quick wrapping
  • Wide velcro closure
  • Firm and elastic
  • Won't fray
Order the Wrist Wraps
FAQ

Frequently asked questions aboutusing wrist wraps.

How do I know if my wrist wraps are too tight?

If your fingers tingle, your hand feels cold or you can't move your fingers as well. Then loosen the wrap by half a turn.

Should my thumb stay in the loop while lifting?

No. The thumb loop only helps when putting the wrap on. Take your thumb out before you grab the bar.

How many times do I wrap it around my wrist?

Usually 2 to 3 times, depending on the length of the wrap and the thickness of your wrist.

Can I keep wrist wraps on for my whole workout?

Better not. Loosen them between sets and only use them for heavy working sets.

Basics

What are wrist wraps?

What they do and who they're for.

Read more

Wrist wraps for bench press

The right wrist position on the bench.

Strong wrists.Heavier sets.

Gymsetz Premium Wrist Wraps for €19.95.

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