A lying elbow-extension using a barbell that isolates the triceps by bending and straightening the elbows while the upper arms remain stationary.
How to do the Barbell Skullcrusher#
- Lie back on a flat bench holding the barbell with a shoulder-width overhand grip, arms extended over your chest.
- Use a short hip drive or leg push to guide the bar up and lie back so the weight is held directly over your shoulders with arms locked out.
- Keeping your upper arms fixed, bend only at the elbows to lower the bar toward your forehead or just above it under control.
- Extend the elbows to return the bar to the starting position, maintaining a steady tempo and stable upper arms.
- Rack the bar safely or use a spotter when you finish the set.
Muscles worked#
Common mistakes#
- Letting the elbows flare wide instead of staying close to the head.
- Moving the upper arms forward or backward instead of keeping them fixed.
- Lowering the bar too quickly and losing control.
- Allowing the bar to travel behind the head or hit the face.
