Dumbbell Skull Crusher

VARIATIONS

Dumbbell Skull Crusher

Dumbbells lower toward temples with palms facing each other.

This isolation exercise targets the triceps by extending the elbow under load. It builds arm size and locking-out strength for pressing movements.

HOW TO DO IT

Lie flat on a bench holding dumbbells above your chest.
Rotate palms to face each other with arms fully extended.
Bend elbows to lower weights toward your temples.
Keep upper arms stationary throughout the movement.
Extend elbows to return weights to the start position.

COMMON MISTAKES

Flaring elbows out wide instead of tucking them.
Moving the upper arms instead of isolating the forearms.
Lowering the weights too far behind the head.
Using momentum to swing the weights back up.

TIPS

Imagine screwing the dumbbells outward slightly to engage the lats.
Stop just before the weights touch your head to maintain tension.
Keep wrists straight and rigid to protect the joints.

SAFETY

Do not drop dumbbells toward your face if grip fails.
Avoid hyperextending elbows at the top of the movement.

DETAILS

Muscles: Triceps
Equipment: DumbbellBench
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Skullcrusher
Arms: Both
Hand orientation: Neutral (palms facing each other)
Body position: Lying on the back
Bench angle: Flat