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Dumbbell Skull Crusher
The dumbbell skull crusher is a lying triceps extension. You lower the bells toward the forehead or just behind it by bending the elbows, then extend. It isolates the triceps. Elbows stay pointed at the ceiling.
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
How do you do the dumbbell skull crusher?
To do the Dumbbell Skull Crusher: lie on a bench with a dumbbell in each hand, arms vertical, palms facing each other; bend only at the elbows and lower the bells toward the temples or just behind the head; stop before the elbows flare wide, then extend back to vertical without slamming lockout; if the shoulders take over, shorten the range and slow the lower.
- Lie on a bench with a dumbbell in each hand, arms vertical, palms facing each other.
- Bend only at the elbows and lower the bells toward the temples or just behind the head.
- Stop before the elbows flare wide, then extend back to vertical without slamming lockout.
- If the shoulders take over, shorten the range and slow the lower.
What are the key dumbbell skull crusher form cues?
- Upper arms
- Pretend they are stuck in two tubes pointing at the ceiling.
- Wrists
- Stay straight. Do not let the bells hang off the fingers.
What are the most common dumbbell skull crusher mistakes?
- Turning it into a pullover. — The upper arms stay still. Only the forearms move.
- Flaring the elbows out to the sides. — Keep them roughly shoulder-width and pointed up.
- Going so heavy the bells crash toward the face. — This is a control lift. Drop the load.
How many sets and reps should you do?
Choose your sets and reps by goal: heavier and fewer reps for strength, moderate for muscle size, lighter and higher for endurance.
| Goal | Sets | Reps | Rest | Intensity |
|---|---|---|---|---|
| Size | 3–4 | 8–12 | ||
| Finisher | 2–3 | 12–15 |
Dumbbell Skull Crusher alternatives
Dumbbell Skull Crusher FAQ.
Skull crusher or kickback?
Skull crushers load the long head better through a longer range. Kickbacks are a lighter finisher.
Straight bar or dumbbells?
Dumbbells are kinder if one elbow complains. An EZ bar is the usual middle ground.
Where should the bells travel?
Toward the forehead or just behind the head. Not down to the chest.
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