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Dumbbell Cross-Body Skull Crusher
Unilateral dumbbell triceps isolation exercise that emphasizes all three triceps heads via cross-body lowering to build arm strength and hypertrophy; performed lying supine on a bench.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Chest, Lats, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Chest
2/10Lats
2/10Abs
2/10Programming
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 and head supported. Hold one dumbbell with a neutral grip extended above your shoulder.
- Keep upper arm stationary and perpendicular to the floor.
- Bend your elbow to lower the dumbbell across your body toward the opposite shoulder.
- Lower until your forearm is parallel to the floor or you feel a triceps stretch.
- Pause briefly at the bottom.
- Extend your elbow to press the dumbbell back to the starting position.
- Squeeze your triceps at the top without locking the elbow.
Coaching Tips
Form Cues
- Upper arm fixed
- Elbows tucked in
- Cross-body path
- Squeeze at top
- Control the descent
Breathing
Inhale as you lower the dumbbell, exhale as you press it back up while bracing your core.
Tempo
3-1-2
Range of Motion
Lower the dumbbell from full elbow extension to a 90-degree bend or slight stretch in the triceps without moving the upper arm; fully extend at the top without hyperextending the elbow.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if you have elbow or shoulder pain
- Keep wrists neutral to prevent strain
- Use floor if bench unavailable for safety stop
- Engage core to maintain stable position
Spotting
Not typically required due to unilateral light loads; self-spot by using lighter weight or floor variation for natural range limit.
Common Mistakes
- Flaring elbows outward
- Allowing upper arm to drift
- Using momentum to lift
- Arching the back excessively
- Dropping the weight too fast
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow extension range
Build Up First
- Mastery of basic triceps extension
- Stable supine position control
Also known as
Single-Arm Cross-Body Triceps Extension, Dumbbell Cross-Body Tricep Pressdown
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