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Barbell Reverse Grip Skull Crusher
Isolation exercise using a barbell with underhand grip on a flat bench to target triceps, emphasizing the long head, for arm hypertrophy and strength.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with feet flat on the floor. Grasp a barbell with an underhand grip at shoulder width and extend arms straight above your chest, keeping elbows slightly bent.
- Inhale and bend elbows to lower the barbell slowly toward your forehead.
- Keep upper arms stationary and perpendicular to the floor.
- Pause briefly at the bottom with elbows at 90 degrees.
- Exhale and extend elbows to press the barbell back to the starting position.
- Maintain tucked elbows and avoid locking out at the top.
Coaching Tips
Form Cues
- Tuck elbows tight
- Upper arms locked perpendicular
- Control the descent
- Squeeze triceps at top
Breathing
Inhale during the lowering phase and exhale forcefully during the extension.
Tempo
3-1-1
Range of Motion
Lower bar until elbows are bent 90 degrees with bar above forehead; extend to near full arm straightness without hyperextension.
Safety
Safety Notes
- Avoid heavy loads without spotter
- Stop if elbow or shoulder pain occurs
- Use EZ-bar if wrists hurt
- Warm up elbows and shoulders first
Spotting
Spotter kneels behind head and places hands under elbows or bar to assist upward if needed; recommended for heavy sets.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Lowering bar behind head
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Wrist extension neutrality
Build Up First
- Master basic tricep extension form
- Comfort with lying presses
Also known as
Reverse Grip Skullcrushers, Underhand Skull Crushers, Reverse Grip Lying Tricep Extensions
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