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Dumbbell Skull Crusher

Lying triceps extension with a neutral grip. Back fully supported.

💪 Triceps🏋️ dumbbells🏋️ bench
Dumbbell Skull Crusher — start positionDumbbell Skull Crusher — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Lie on a flat bench, dumbbells over your shoulders, palms facing each other.

Show all steps
  1. Setup: Lie on a flat bench, dumbbells over your shoulders, palms facing each other.
  2. Keep your upper arms still and bend at the elbows.
  3. Lower the dumbbells beside your head.
  4. Extend back up, squeezing the triceps.
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Watch a video demo
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Tempo coach

Lower 3sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Knees bent / feet on bench if your back arches.

✗ Common mistakes

  • ✗Elbows flaring out
  • ✗Turning it into a press

Swap options

Rope / Band Triceps PushdownBack-safe

Simple triceps finisher with constant tension.

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