Dumbbell Skull Crusher
Auto DetectedDumbbell skull crusher is an isolation exercise that targets the triceps to build strength and hypertrophy; performed lying on a bench, it allows independent arm work to address imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
1/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Forearms, Abs
Popularity Score
8
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
3/10Anterior Delts
Forearms
2/10Flexors
Abs
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. Hold dumbbells with arms extended above your shoulders, palms facing each other.
- Keep upper arms stationary and perpendicular to the floor.
- Bend elbows to lower dumbbells in an arc toward your forehead.
- Lower until forearms are parallel to the floor.
- Pause briefly at the bottom.
- Extend elbows to press dumbbells back to start.
- Maintain control without locking elbows.
Coaching Tips
Form Cues
- Elbows tucked in
- Upper arms fixed
- Push through pinkies
- Core braced
- Wrists straight
Breathing
Inhale during the lowering phase; exhale as you extend the arms.
Tempo
2-1-1
Range of Motion
Lower until forearms are parallel to the floor or you feel a stretch in the triceps; extend to a slight bend in elbows without full lockout.
Safety
Safety Notes
- Avoid if acute elbow pain present
- Start with light weights
- Keep shoulders pressed into bench
- Stop if shoulder discomfort occurs
- Use neutral grip for wrist comfort
- Warm up elbows and shoulders first
Spotting
Use a spotter for heavy sets to assist with lifting off chest and catching weights if needed; otherwise, not typically required.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Locking elbows at top
- Lowering too fast
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension flexibility
Build Up First
- Basic understanding of elbow extension
- Ability to maintain neutral spine supine
Also known as
Lying Triceps Extension, Dumbbell Triceps Extension, French Press Dumbbell
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