Dumbbell Skullcrusher

The dumbbell skullcrusher is a lying triceps extension. You bend only at the elbows, so the triceps do almost all of the work.

How to do the Dumbbell Skullcrusher

1. Lie on a bench holding the dumbbells above your chest with your palms facing each other.
2. Keep your upper arms still and point your elbows at the ceiling.
3. Bend your elbows to lower the dumbbells toward either side of your head.
4. Extend your elbows to return, without letting your upper arms drift.

Common mistakes

• Your elbows flare out. Keep them narrow and pointing up.
• Your shoulders take over. Use a lighter pair and keep your upper arms still.
• Your lower back arches. Plant your feet and keep your ribs down.

With a bench or without

With a bench: lie on it with your head at the end, which gives a bit more stretch at the bottom.

Without a bench: lie on the floor. The range is shorter, but the triceps still work.

Easier and harder versions

Easier: Use lighter dumbbells or do it on the floor.

Harder: Lower for three seconds, as Reppy does, or pause at the bottom.

Workouts that use the Dumbbell Skullcrusher

More arm exercises