Dumbbell Skull Crusher
Overview
How to do it
- 1
Setup and Starting Position
- Lie on a bench with both feet flat on the floor.
- Grip a dumbbell in each hand with an overhand grip, and hold your arms straight above your chest.
- Fix your elbows in place and limit shoulder movement.
- 2
Execution
- Bend at the elbows and lower the dumbbells slowly toward your forehead.
- Keep your upper arms still so only your forearms move.
- Pause briefly when the dumbbells are just above your forehead.
- Press the dumbbells back to the start, fully extending your elbows.
- Perform 8 to 12 reps for 3 to 4 sets.
Form tips & common mistakes
do not let them flare outward.
to avoid unnecessary strain.
so you can keep proper form from start to finish.
at the top to lower joint stress.
to stay steady on the bench.
Benefits
Builds Triceps Strength and Size: Skull crushers isolate the triceps well, which helps create stronger, more defined arms. You can use this exercise in your workouts to tighten flabby arms and tone your arm muscles.
Improves Lockout Strength: Triceps strength supports more powerful pressing in exercises such as bench presses and overhead presses.
Enhances Muscle Symmetry: Dumbbells make each arm work on its own, which helps reduce muscle imbalances.
Versatile and Joint-Friendly: A neutral grip with dumbbells can reduce stress on the wrists and elbows, making this a joint-friendly exercise.
Great for Strength Training and Hypertrophy: This exercise works well for both muscle growth (hypertrophy) and strength development, depending on reps and load.
Muscles worked
Triceps
