Exercise library · Triceps

How to Do Chain Handle Extension

Step-by-step instructions, muscles worked and workouts that use the chain handle extension.

How to do it

1. You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
3. Pause at the lockout, and reverse the motion to return to the starting position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.