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Dumbbell Skull Crusher guide
The Dumbbell Skull Crusher is a intermediate-level isolation dumbbell exercise that primarily targets the Triceps (Long Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the dumbbell skull crusher work?
The Dumbbell Skull Crusher primarily trains the Triceps (Long Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the dumbbell skull crusher?
To do the Dumbbell Skull Crusher: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (long head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (long head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common dumbbell skull crusher mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Dumbbell Skull Crusher alternatives
Dumbbell Skull Crusher FAQ.
What muscles does the Dumbbell Skull Crusher work?
The Dumbbell Skull Crusher primarily targets the Triceps (Long Head), training the Triceps as the main muscle group.
Is the Dumbbell Skull Crusher a compound or isolation exercise?
The Dumbbell Skull Crusher is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Dumbbell Skull Crusher?
You need a dumbbell. Difficulty is rated intermediate.
What are good alternatives to the Dumbbell Skull Crusher?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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