Band Skull Crusher
Primary musclesTriceps
EquipmentFull Gym، Resistance Band
Level—
Suggested3 × 8–12
Overview
The Band Skull Crusher is a triceps isolation exercise done with a resistance band fixed to a secure anchor. You extend the elbows while keeping the upper arms still, which places the triceps under full tension.
As the band lengthens, resistance rises. That means the triceps work hardest near the top of the rep, which supports greater strength gains.
As the band lengthens, resistance rises. That means the triceps work hardest near the top of the rep, which supports greater strength gains.
How to do it
- 1
Setup
- Fasten a resistance band to a solid anchor point close to the floor.
- Lie flat on a bench, mat, or the floor, and place your head near the anchor point.
- Hold the band with both hands and turn your palms upward.
- Reach your arms straight overhead until the band has slight tension.
- 2
Execution
- Slowly flex your elbows and lower your hands toward your forehead.
- Keep your upper arms locked in place; move only your forearms.
- When your hands get close to your head, pause and feel the triceps stretch.
- Press your arms back to the start and squeeze your triceps at the top.
- Complete the desired number of reps.
Form tips & common mistakes
Hold your elbows in the same position for the entire set.
Move with control. Avoid quick or jerky reps.
Brace your core to stay stable.
Avoid overextending the elbows. Stop just before lockout.
Pick a resistance band that is challenging while still allowing clean form.
Muscles worked
Target
Triceps Brachii
