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Dumbbell Floor Skull Crusher
Dumbbell isolation exercise performed lying on the floor that targets the triceps for arm strength and hypertrophy; uses neutral grip for natural motion and unilateral balance.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
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
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face-up on the floor with knees bent and feet flat, hip-width apart. Hold a dumbbell in each hand with neutral grip and extend arms straight up over your chest.
- Bend elbows to lower dumbbells toward sides of head, keeping upper arms stationary.
- Control the descent until forearms are parallel to floor or dumbbells near head.
- Extend elbows to press dumbbells back to start position.
- Squeeze triceps at the top without locking elbows.
- Repeat for reps, maintaining core engagement.
Coaching Tips
Form Cues
- Upper arms perpendicular to floor
- Elbows point to ceiling
- Neutral wrists throughout
- Core braced
- Slow controlled lowering
Breathing
Inhale as you lower the dumbbells; exhale as you extend and squeeze triceps.
Tempo
3-1-1
Range of Motion
Lower until elbows form 90 degrees or dumbbells lightly touch floor beside head; extend until arms are straight but not locked.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute elbow pain present
- Keep shoulders down away from ears
- Lower weights controlled to prevent impact
- Engage core to protect spine
Spotting
Spotting not required; use light weights or partner assist for heavy sets by supporting elbows if needed.
Common Mistakes
- Flaring elbows outward
- Using shoulder momentum
- Hyperextending elbows at top
- Arching lower back off floor
- Gripping too tightly causing wrist strain
When to Avoid
- Elbow joint issues
- Shoulder impingement
- Wrist strain history
Flexibility Needed
- Shoulder flexion to 180 degrees
- Elbow extension full range
Build Up First
- Basic grip strength
- Familiarity with triceps isolation
Also known as
Lying Dumbbell Triceps Extension, Floor Dumbbell Skull Crusher, Dumbbell Lying Triceps Extension
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