Chain Handle Extension
The Chain Handle Extension isolates the Triceps through a controlled range of motion. This intermediate-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Chain Handle Extension work?
The Chain Handle Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Chain Handle Extension good for beginners?
The Chain Handle Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Chain Handle Extension?
You need other to perform the Chain Handle Extension. Most commercial gyms will have this available.
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