Chain Handle Extension

Chain Handle Extension is a intermediate-level isolation in the powerlifting category that primarily works the triceps. It is performed with other equipment.

How to do it

1. 1You 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. 2Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
3. 3Pause at the lockout, and reverse the motion to return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.