What are D-Handles?
A d-handle is an attachable handle that offers freedom of motion to the user. It can attach to cable pulleys through the use of carabiners or can be looped around existing handles providing the environment is stable enough. D-handles come in all varieties ranging from plastic/rubber handles with a fabric loop to square shaped metal handles. They all have their uses and for the most part will come down to personal preference. That being said, opting for the fabric loop variation will enable the handle to move freely and usually offers more comfort to the lifter.
Photo by Sam Moghadam Khamseh on Unsplash
Why use a D-Handle?
Alignment: Most machines come with a fixed handle that may not suit everyone. To add to this, some machines may also move in a manner that doesn’t always align with how your body wants to move. As the loop of the handle is a long piece of flexible fabric, it can allow you to move in the path that suits your alignment even when the machine converges (comes across the body) or diverges (moves away from the body). For many that suffer with prior injuries/impingements, using handles that have the ability to adapt to the way you move, can be the difference between a painful and pain free experience.
Comfort: As mentioned above, the fixed nature of certain bars and handles may not work well for your wrists or forearms. Take a barbell curl for example, the user may be able to hold the bar anywhere from just inside to just outside shoulder width just fine, but as they go through the curl, may experience discomfort within the forearm due to the supinated (palms up) position. Using a d-handle bar with a cable or placing d-handles around an EZ bar allows the forearms to rotate or hold a slightly supinated position across the entire lift which places less pressure on the wrists.
Our body also has what is called a natural carrying angle. This is the position your arm naturally falls into when allowing the arms to hang. This for nearly everyone sees the hands fall outside hip width. This will then see a curl type movement start with the arms wide and come slightly across the body throughout the motion. Using a handle that has the ability to move with you allows you to follow the carry angle.
Singe arm (unilateral) work: This may sound simple, but if you are performing anything using both side of the body (bilateral work), then you won’t always be able to use the same bit of equipment to train one side on its own. A great example is the lat pull down as you can use the bar just fine to train both sides of the back, but can’t use the bar to train one side independently. In this case, swapping the bar for a d-handle is your best option for mimicking the demands of the exercise.
Photo by Sam Moghadam Khamseh on Unsplash
What exercises benefit from a D-Handle?
Near enough all upper body movements will benefit from the addition of d-handles. The use of d-handles will primarily involve using a cable which in and of itself can be of great benefit, so you can view the handle as an extension of a the pulley system.
From the array of equipment currently on the market, my personal opinion would place back and chest work as receiving the most benefit due to the handle angles, shapes and sizes across currently machinery. Its important to note that all kit is made for mass production and won’t fit everyone. Back work may easily allow you to loop the d-handle over the already existing handle such as placing the handle over the lat pull down bar, whereas with chest work this won’t be possible and may result in either having to mimic this on a cable or by using a free weight variation. That being said, you can mimic all chest pressing angles with d-handle and cable, while also being able to do mimic pec flys.
How can I make them even more versatile?
As mentioned above, part of the main benefit when looking at d-handles is the fact that you can use them on a cable which are already versatile. They can then be paired with other kit such as adjustable d-handle bars. These then allow you to get all the same level of freedom of movement and comfort from working single arm and apply it to working dual arm. These bars contain various holes that allow you to select your grip width depending upon the exercise, which allows you to better align the joints. They work really well for rows, pull downs, tricep extensions and bicep curl variations.
Another consideration is that you don’t have to just use the handle component. There may be the odd exercise that doesn’t feel as comfortable as you may have thought, so instead you can move the handle component up the fabric loop and simply use the loop portion itself. This will turn the handle into a make shift ankle/wrist cuff. Using it like this often works great for lateral raise variations and tricep extension work and glute kickback variations.
Photo by Ambitious Studio* – Rick Barrett on Unsplash
Conclusion
Versatility and adjustability is all the reasoning you should need. It is rare that you find accessory items that allow you change the way you feel and experience movements to the degree that a d-handle can. Considering how cheap and available they are, this is a no-brainer for all gym goers.
–
If you want to see more information on training and nutrition, see my latest Instagram posts at @the_biomechanics_coach. Or, if you are interested in exploring other areas of your training and becoming the best athlete you can be, what about reading my last post on Setting Standards.
