Chain Handle Extension

Execution

1. Keep your elbows fixed, pointing straight at the ceiling for the whole set.
2. Exhale and extend your forearms straight up, lifting the chains off the floor.
3. Squeeze the triceps hard at full extension and hold for a short beat.
4. Inhale and slowly bend the elbows to lower your hands back behind your head under control.
5. Do not let the elbows flare out to the sides at any point in the set.
6. If you run out of strength, lower both hands behind your head until the chains rest on the floor and let the handles go there; never bring them back across your face.

Quick cues

• Elbows stay put, only the forearm moves.
• Chain hangs straight under the elbow.
• Squeeze the triceps at the top.
• Lower slowly, control the chain.

Common faults

• Fault: The elbows drifting forward or back with each rep

  Fix: Anchor the elbow at one fixed point in space and let only the forearm swing around it.

• Fault: The elbows flaring out to the sides as the arms extend

  Fix: Keep both elbows tucked in close to the head for the whole set.

• Fault: The chains banging hard onto the floor at the bottom

  Fix: Lower under control and stop right as the chain just touches the floor.

• Fault: Lowering too fast and losing control

  Fix: Count 2 seconds on the way down so the triceps control the whole motion.