Chain Handle Extension

Triceps · Other

How to do it

Clip two cable handles to chains and hang them. Lie on the bench holding one in each hand with your arms straight over your chest. Lower by bending only the elbows until your hands reach beside your head, and extend. Because the chains hang free, **each arm works independently and the wrist rotates naturally**, which is far kinder to the elbow than a fixed bar. The classic mistake is letting the chains swing: lower slowly and do not let the weight lead you.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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