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Resistance Band Single-Arm Skull Crusher
A unilateral isolation exercise using a resistance band to target the triceps for building strength, size, and lockout power; addresses imbalances with accommodating resistance that peaks at extension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
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
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure a resistance band to a low anchor point. Lie supine on a flat bench with head near the anchor, feet flat. Grasp one end with one hand, palm neutral, and extend arm perpendicular to the floor with slight band tension.
- Inhale and bend your elbow to lower your hand toward your forehead, keeping your upper arm stationary.
- Pause briefly at maximum triceps stretch with forearm near parallel to the floor.
- Exhale and forcefully extend your elbow to return your hand to the starting position above your chest.
- Squeeze your triceps at full extension.
- Repeat for reps, then switch arms.
Coaching Tips
Form Cues
- Keep elbows fixed toward ceiling
- Squeeze triceps at top
- Control the descent
- Maintain shoulder stability
- Use only elbow joint
Breathing
Inhale during the lowering phase; exhale forcefully as you extend your elbow and brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until forearm is parallel to the floor or just past your head for a triceps stretch; extend to just short of full elbow lockout.
Safety
Safety Notes
- Ensure anchor is secure to prevent snap-back
- Stop if sharp elbow or wrist pain occurs
- Avoid full lockout if it causes joint discomfort
- Use lighter band if form breaks
- Maintain neutral spine on bench
Spotting
Not typically required with bands; self-regulate tension by adjusting grip or band strength.
Common Mistakes
- Flaring elbows outward
- Using shoulder momentum
- Jerking the band
- Overextending elbows
- Letting upper arm drift
When to Avoid
- Acute elbow pain
- Wrist joint issues
- Shoulder instability
Flexibility Needed
- Adequate shoulder flexion for arm extension
Build Up First
- Basic triceps isolation form
Also known as
Single-Arm Band Skull Crusher, Band Triceps Extension, Resistance Band Lying Triceps Extension
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