Lie back on a bench and perform controlled elbow extensions with a dumbbell in each hand to work the triceps. The movement lowers the weights toward the sides of your head and then presses them back overhead.
How to do the Skullcrusher (Dumbbell)#
- Sit at the end of a flat bench with a dumbbell on each thigh and use your knees to help bring the weights up to shoulder level.
- Roll or lie back and press the dumbbells straight up so your arms are fully extended above your shoulders.
- Keep your upper arms stationary and hinge only at the elbows as you lower the dumbbells toward the sides of your head in a slow, controlled motion.
- Stop when the dumbbells are near your temples or just above them, then extend your elbows to press the weights back to the starting position.
- Maintain a neutral wrist position and steady elbows throughout each repetition.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Allowing the elbows to flare outward instead of keeping them tucked in.
- Using shoulder motion or arching the lower back to lift the weight.
- Dropping the weights quickly on the descent instead of controlling the movement.
- Letting the wrists bend backward or forward under load.
