Chain Handle Extension

How to perform

1. 01You 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.
2. 02Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
3. 03Pause at the lockout, and reverse the motion to return to the starting position.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.