Chain Handle Extension

What it is

This isolation exercise targets your triceps muscles using cable handles, chains, and a flat bench. You will lie on the bench, extending your arms overhead with your elbows pointing up. Keep your upper arms stationary as you push through your elbows to fully contract the triceps. This intermediate movement builds significant arm strength.

Technique tips

• Ensure your upper arms remain completely still throughout the movement.
• Keep your elbows pointing directly upwards as you begin the extension.
• Fully extend your elbows at the top for a strong triceps contraction.
• Control the descent slowly, feeling the stretch in your triceps.
• Exhale as you extend your arms, and inhale as you return.
• Keep your wrists pronated; do not allow them to flex or extend.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.