VARIATIONS

Single-Arm Dumbbell Skullcrusher

One dumbbell lowers toward the forehead while lying flat.

This unilateral movement isolates the triceps by extending the elbow against gravity while stabilizing the shoulder. It corrects strength imbalances between arms and allows for a deep stretch under load.

HOW TO DO IT

Lie flat on a bench holding one dumbbell with a neutral grip.
Extend your arm vertically until the elbow is fully locked out.
Lower the weight by bending only the elbow toward your forehead.
Pause briefly when the dumbbell is near your hairline.
Press the weight back up to the starting position.
Complete all reps on one side before switching arms.

COMMON MISTAKES

Flaring the elbow outward instead of keeping it tucked.
Moving the upper arm forward or backward during the rep.
Dropping the weight too fast and bouncing it off the head.
Using shoulder extension to help lift the dumbbell up.

TIPS

Keep your upper arm perpendicular to the floor throughout the set.
Imagine pushing the ceiling away rather than just lifting the weight.
Lock your shoulder in place to prevent it from drifting forward.

SAFETY

Ensure the dumbbell path clears your face to avoid impact injury.
Do not hyperextend the elbow joint at the top of the movement.

DETAILS

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

TECHNIQUE

Base movement: Triceps extension
Arms: One
Arms straight or bent: Bent arms
Hand orientation: Neutral (palms facing each other)
Body position: Lying on the back
Bench angle: Flat

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