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Resistance Band Skull Crusher
Resistance band skull crusher is an isolation exercise targeting the triceps to build arm strength and hypertrophy; tension increases during extension for lockout power, scalable with band resistance.
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
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
3/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band low to the ground near your head and lie supine on the floor or a bench with feet flat. Grasp the band ends with both hands in a pronated grip and extend arms overhead perpendicular to the floor.
- Bend elbows to lower hands toward forehead while keeping upper arms stationary.
- Pause briefly when forearms are parallel to the floor.
- Extend elbows to drive hands back to starting position.
- Squeeze triceps at the top without locking elbows.
- Repeat for prescribed reps while maintaining control.
Coaching Tips
Form Cues
- Keep upper arms fixed.
- Elbows point forward.
- Control the descent.
- Squeeze at extension.
Breathing
Inhale as you lower the band and exhale forcefully as you extend your arms.
Tempo
3-1-1
Range of Motion
From full elbow extension overhead to forearms parallel to the floor at maximum triceps stretch.
Safety
Safety Notes
- Secure anchor to prevent snapback.
- Avoid sharp elbow or wrist pain.
- Maintain neutral spine.
- Choose appropriate band resistance.
Spotting
Not required; bands allow self-regulation of tension. Use lighter bands if needed for safety.
Common Mistakes
- Flaring elbows outward.
- Arching lower back.
- Locking elbows at top.
- Using momentum to lift.
When to Avoid
- Acute elbow pain
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic elbow extension form
Also known as
Banded Triceps Extension, Lying Band Pushdown
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