Dumbbell Skull Crusher
A lying triceps extension with a dumbbell in each hand and palms facing, lowering beside the head to isolate the triceps.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with a dumbbell in each hand, arms extended over the shoulders and palms facing each other.
Keep the upper arms still and pointing up.
Bend the elbows to lower the dumbbells beside the head.
Pause at a comfortable stretch.
Extend the elbows to return the dumbbells over the shoulders.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Neutral grip
Elbows stay narrow
Slow eccentric
Common mistakes
Upper arms drifting
Dumbbells hitting the head or bench
Going too heavy
Safety notes
Keep a firm grip and lower slowly so the dumbbells don't contact the head.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.