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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Dumbbell Skull Crusher
TricepsBeginner

Dumbbell Skull Crusher

A lying triceps extension with a dumbbell in each hand and palms facing, lowering beside the head to isolate the triceps.

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Primary muscles

  • Triceps
Sets
3
Reps
10–12
Rest
60–90s

How to perform

Dumbbell Skull Crusher movement

Main muscles working (thicker lines)

Starting position

Lie on a flat bench with a dumbbell in each hand, arms extended over the shoulders and palms facing each other.

  1. 1

    Keep the upper arms still and pointing up.

  2. 2

    Bend the elbows to lower the dumbbells beside the head.

  3. 3

    Pause at a comfortable stretch.

  4. 4

    Extend the elbows to return the dumbbells over the shoulders.

Breathing: Inhale as you lower, exhale as you extend.

Coaching tips

  • Neutral grip

  • Elbows stay narrow

  • Slow eccentric

Common mistakes

  • Upper arms drifting

  • Dumbbells hitting the head or bench

  • Going too heavy

Safety notes

  • Keep a firm grip and lower slowly so the dumbbells don't contact the head.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Lying Cable Triceps ExtensionBeginner→

Variations

  • Chain Handle Triceps ExtensionIntermediate→
  • Decline Dumbbell Skull CrusherBeginner→
  • EZ Bar Skull CrusherIntermediate→
  • Resistance Band Skull CrusherBeginner→
  • Single-Arm Lying Dumbbell Triceps ExtensionBeginner→

Similar Exercises

  • Behind-the-Head Skull CrusherIntermediate→
  • Tate PressIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.