Dumbbell Skullcrusher
A lying triceps extension with two dumbbells — the most commonly programmed mass builder for the back of the arms.
How to do it
- Lie on a flat bench with a dumbbell in each hand pressed straight up over your face, palms facing each other.
- Plant your feet on the floor and pull your shoulder blades back and down into the bench.
- Keep your upper arms locked vertical with your elbows pointing straight up at the ceiling.
- Lower the dumbbells slowly toward the sides of your forehead, bending only at the elbows.
- Pause briefly when the dumbbells reach ear level and you feel a deep stretch in the triceps.
- Extend your elbows to drive the dumbbells back up to the start and squeeze the triceps.
Key technique cue
Don't let the shoulders drift toward the face; elbows up, lower slowly with no bounce.
Common mistakes
- ✕ Letting the upper arms drift back toward the face, which turns the movement into a pullover.
- ✕ Flaring the elbows wide, which loads the shoulders instead of isolating the triceps.
- ✕ Dropping the dumbbells too fast and bouncing out of the bottom, which risks the elbows and forehead.
- ✕ Cutting the lockout short and skipping the squeeze at the top, where the triceps fully contract.
Benefits
- ✓ Builds triceps mass through a long range of stretch and squeeze.
- ✓ Improves lockout strength for chest and shoulder pressing.
- ✓ Adds upper-arm size with a load that is gentle on the elbows and wrists.
Progression: from easier to harder
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Step 1 You are here - Dumbbell Skullcrusher
- EZ Bar Skullcrusher
- Barbell Skullcrusher
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Step 2 - Step 3
About the exercise
The Dumbbell Skullcrusher is one of the most reliable triceps exercises in any program. Lying on a bench with two dumbbells pressed overhead and lowering them toward your forehead by bending only at the elbows loads all three heads of the triceps through a long range of motion with a strong stretch at the bottom. It is a staple for any arm day and hypertrophy program. The dumbbell version is easier on the wrists and elbows than the barbell or EZ-bar skullcrusher, which makes it the better choice for most people. Pair it with overhead extensions and kickbacks for complete triceps training.
Updated
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