Upper armsOtherIntermediate
Chain Handle Extension
Clip chains to cable handles and lie on a flat bench. With elbows pointing up, keep the upper arm still and extend from the elbow.
- Difficulty
- Intermediate
- Type
- Powerlifting
- Mechanic
- Isolation
- Force direction
- Push
- Muscles
- 1
Form sequence
01 · setup
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.
02 · extend · Key step
Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
03 · return
Pause at the lockout, and reverse the motion to return to the starting position.
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Alternatives for Triceps Brachii
