How to Wrap Your Forearms and Wrists for Weightlifting

Step-by-step Instructions

Here is what you need to do...
Step 1

There are several brands of wrist wraps out there. It is important to know what works for you. If you are a beginner or feel as if you do not need too much support, you can simply go to Amazon from the links below and purchase the cheaper all elastic wrist wraps. Although these wraps will work great for adding some support, most serious weight lifters will want something much more supportive to hoist weight.

Step 2

Ideal competition wraps are much thicker and made with a strong canvas-like fabric weave. They allow some flexion, but are going to fully compress the muscles around you wrist and lower forearm.

Step 3

Some competitive athletes like using only athletic tape. This will offer the greatest support, but can be annoying to wrap every time you lift and you will spend a lot of money through endless rolls of tape. Along the same lines, there are plain fabric wraps that allow for a stiff, tape like feel. If you prefer a think, lightweight strict support, these are the ones for you. There are also leather wraps with belt buckle like structure that will also add the greatest support of any, but only use these for extremely heavy weights on a daily basis.

Step 4

Some prefer boxing wraps as they are longer and thinner and are able to be customized to ones liking. Again, they can be annoying to always wrap up like tape, but are able to encompass more of your wrist and arm for the greatest support.

Step 5

To use the wraps, simply take the non-attachment end (usually doesn't have Velcro or connector--the free end) and place it on the inside of your wrist.

Step 6

Using your index finger, hold the end in place and begin wrapping the rest of the wrap away from your wrist and body to the outside, not toward you. If right hand, clockwise.

Step 7

Continue to wrap fairly tight, and once you get to the other end, assess the tightness and make adjustments accordingly. The wrap should have a small portion along the bottom of your hand and the majority should be on your wrist and lower forearm.

Step 8

You should still be able to move your wrist, but now you will feel a higher degree of stability and pressure. If your hand is turning blue, it is too tight. If the wrap is sliding down your forearm, it is too loose.

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Wrist wraps will allow any lifter of all levels gather some extra support, primarily when lifting heavy weight. These are not made as a brace for injury, but more so to help the area of stress stay compressed and strong during the lift of intense loads. I would not recommend them for everyday use on light weight etc... You should always strengthen your wrists though natural use, but during competition or attempts at achieving personal lifting records, you should always protect yourself.

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