Chain Handle Extension
The Chain Handle Extension is a intermediate none (bodyweight) exercise that works the Triceps. Follow the steps below.
Target musclesTriceps
EquipmentNone (Bodyweight)
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.