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Chain Handle Extension

TricepsOtherIntermediateIsolation
Chain Handle Extension — start position
Start
Chain Handle Extension — finish position
Finish
Muscles worked
PrimaryTriceps

How to do it

  1. 01

    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. 02

    Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.

  3. 03

    Pause at the lockout, and reverse the motion to return to the starting position.

In the app

Chain Handle Extension appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With ez bar
With dumbbell
With cable
With bands
With bodyweight

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