Chain Handle Extension

Chain Handle Extension is a strength – variable-resistance triceps extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Forearm stabilizers
Exercise type: Strength – variable-resistance triceps extension

Exercise technique

Attachment
Attach the midpoints of two chains evenly to sturdy cable handles.
Position
Lie on a flat bench and raise the handles above your chest.
Arm position
Fix upper arms vertically toward the ceiling with neutral wrists.
Lower
Bend only your elbows to lower handles beside your head.
Chain path
Allow links to settle on the floor under control without catching on the bench.
Extend
Keep upper arms still and extend elbows to lift the chains from the floor.
Finish
Pause at the top and return handles to the starting bend under control.

Key technique points

Close chain connectors securely.
Match both handle loads.
Keep upper arms fixed.
Do not flare elbows sideways.
Direct chains away from your face.
Prepare for increasing top resistance.

Common mistakes

Upper-arm swing

Do not move shoulders forward and backward instead of extending elbows.

Open connector

Do not attach chains to an unclosed carabiner.

Approaching the face

Do not lower handles and chains uncontrolled over your head.

Flaring the elbows

Do not drop upper arms sideways and disrupt the path.

Tangling the chain

Do not let links catch around bench legs.

Hard lockout

Do not absorb increasing resistance by jarring your elbows at the endpoint.

Frequently asked questions