Chain Handle Extension
How to do the Chain Handle Extension
- 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.
How to program the Chain Handle Extension
Sets and reps
As an isolation movement, the Chain Handle Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Chain Handle Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Chain Handle Extension work?
The Chain Handle Extension primarily targets the Triceps.
What equipment do I need for the Chain Handle Extension?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Chain Handle Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
