Decline Dumbbell Skull Crusher
A dumbbell skull crusher on a decline bench, where the head-down angle keeps tension on the triceps at the top and lets the neutral grip spare the elbows.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your legs under the pads of a decline bench and lie back with a dumbbell in each hand, arms straight above the shoulders and palms facing each other.
Keep the upper arms still and the elbows in.
Bend the elbows to lower the dumbbells in an arc until the thumbs are beside the ears.
Pause briefly in the stretch.
Extend the elbows to bring the dumbbells back over the shoulders.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Palms face each other
Elbows point at the ceiling
Slow on the way down
Common mistakes
Swinging the upper arms
Flaring the elbows
Letting the dumbbells clash over the face
Safety notes
Sit up with the dumbbells on your thighs to get in and out of the decline safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.