Barbell Reverse Grip Skullcrusher
Overview
How to do it
- 1
Set yourself on a bench and keep your feet flat on the floor.
- 2
Take a straight bar or EZ-bar with a shoulder-width overhand grip.
- 3
Begin with your arms straight and the barbell positioned directly over your shoulders.
- 4
With your upper arms kept perpendicular to the bench, bend your elbows slowly and lower the barbell toward your forehead or just above it.
- 5
Hold your elbows in place and keep them tucked in during the entire rep.
- 6
When you reach a 90-degree elbow bend or a little deeper, drive the bar back up by straightening your elbows to return to the start.
- 7
Continue for the intended number of reps.
Form tips & common mistakes
Keep your elbows near your head so your shoulders stay out of the lift.
Bring the bar down under control to keep tension on the triceps and reduce injury risk.
Do not allow the bar to move toward your chest or face.
Maintain straight, steady wrists throughout the exercise.
Breathe out as you press the bar up and breathe in as you lower it.
Benefits
Isolated Triceps Activation: Directly targets all three triceps heads with minimal involvement from other muscles.
Improved Elbow Stability: Reinforces control and strength in the elbow joint.
Versatile Equipment Options: Can be performed with an EZ bar, straight bar, or cambered bar depending on wrist comfort.
Functional Carryover: Supports pressing strength for bench press and overhead press movements.
Enhanced Triceps Hypertrophy: Promotes growth by training the triceps in a stretched position.
Muscles worked
Triceps Brachii
