Exercise guide
Chain Handle Extension
The Chain Handle Extension is a lying triceps exercise performed with two independent handles attached to chains. As the arms straighten, more chain rises from the floor and the resistance increases. The triceps extend the elbows while the upper arms remain pointed upward.
Training context
Setup cues for Chain Handle Extensions
Both chains should use equal weight, length, and attachment points. Secure clips are essential because each handle moves independently above the body.
Position the bench so the chains can settle on the floor without catching on its frame. A partner can help place and remove the handles safely.
Technique overview
Keep both upper arms in the same position
Lie securely with one handle in each hand and the elbows pointing upward. Straighten both arms without allowing the elbows to drift apart. Pause at lockout, then lower the handles evenly as the chains return to the floor. Stop if one chain swings or unloads differently from the other.
Treat this as an overview and use a range, pace, and setup you can control.