VARIATIONS
- Close-Grip Barbell Bench PressTriceps · Barbell · Bench
- Dumbbell Skull CrusherNeutralTriceps · Dumbbell · Bench
- Standing Dumbbell Triceps ExtensionTriceps · Dumbbell
- Single-Arm Dumbbell SkullcrusherTriceps · Dumbbell · Bench
- Seated One-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
- Decline Dumbbell Triceps ExtensionTriceps · Dumbbell · Decline Bench
Dumbbell Saw Triceps Skullcrusher
Forward sawing motion combines with extension to increase tension.
This movement isolates the triceps by combining a standard skullcrusher extension with a forward sawing motion to increase time under tension. It targets all three heads of the triceps while challenging elbow stability.
HOW TO DO IT
- Lie flat on a bench holding a dumbbell in each hand above your chest.
- Bend your elbows to lower the weights toward your forehead.
- Extend your arms partially while pushing the dumbbells forward away from your head.
- Pull the weights back toward your forehead while keeping your elbows bent.
- Fully extend your arms to return to the starting position above your chest.
- Repeat the sequence for the desired number of repetitions.
COMMON MISTAKES
- Flaring the elbows outward instead of keeping them tucked.
- Using momentum to swing the weights forward.
- Lowering the dumbbells too far behind the head.
- Moving the upper arms instead of just the forearms.
TIPS
- Keep your upper arms perpendicular to the floor throughout the entire set.
- Control the forward saw motion to maximize tension on the muscle fibers.
- Lock your wrists in a neutral position to prevent strain.
SAFETY
- Ensure the dumbbells do not drift too far forward over your face during the saw motion.
DETAILS
- Muscles
- Triceps
- Equipment
- DumbbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Skullcrusher
- Arms
- Both
- Body position
- Lying on the back
- Bench angle
- Flat
SIMILAR EXERCISES
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Ratings
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