GymPlan AIChain Handle Extension
Chain Handle Extension is an intermediate isolation powerlifting that mainly works your triceps.
💪 Triceps🏋️ Other📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
How to do the chain handle extension
- 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.
- Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
- Pause at the lockout, and reverse the motion to return to the starting position.
Muscles worked
Primary: Triceps
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialChain Handle Extension alternatives
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What muscles does the chain handle extension work?
It mainly works your triceps.
How many sets and reps of chain handle extension should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the chain handle extension good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.