Dumbbell Skull Crushers
A lying triceps extension on a flat bench with a dumbbell in each hand, lowered toward the sides of the head. It isolates the triceps, and the neutral grip lets each wrist find its own angle. Choose it when a bar bothers your wrists.
Updated
Primary muscles: Triceps. Equipment: Dumbbells, Bench.
Muscles worked
Primary
Equipment
DumbbellsBench
How to do it
- Lie on a flat bench with a dumbbell in each hand and feet planted.
- Press the dumbbells up over your shoulders with palms facing each other.
- Tilt the upper arms slightly back toward your head and keep them there.
- Lower the dumbbells beside your forehead by bending only the elbows.
- Stop when the dumbbells reach your temples and the triceps are stretched.
- Extend the elbows back to full lockout.
Watch for
- Upper arms swinging forward to help the press.
- Elbows flaring wide apart.
- Dumbbells lowered too fast near the head.
Breathing
Inhale as you lower, exhale as you extend.
Tip
Start light: each arm works alone, so expect less than half your EZ-bar load per dumbbell.
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