Skull Crusher
The skull crusher is a lying triceps extension where you lower dumbbells beside your head and straighten your arms, working your triceps.
TricepsDumbbellIsolationBoth sidesFlat bench
How to do a skull crusher
- Lie on a flat bench and hold the dumbbells over your shoulders, palms facing each other.
- Keep your upper arms still and bend your elbows to lower the dumbbells beside your head.
- Straighten your elbows to lift the dumbbells back over your shoulders.
- Repeat, keeping your upper arms pointed at the ceiling.
Tips
- Lower the dumbbells to the sides of your head, not onto your forehead.
- Move slowly at the bottom of each rep.
Common mistakes
- Moving your upper arms, which turns it into a press.
- Flaring your elbows out wide.
Skull Crusher muscles worked
Main: Triceps.
Sets and reps
3 × 10–15
Alternatives
FAQ
Dumbbells or an EZ bar for skull crushers?
Both work; dumbbells let your wrists turn to a comfortable neutral grip.
Where should the dumbbells go at the bottom?
Beside your head, with your upper arms still pointing at the ceiling.