Dumbbell Skullcrusher
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Arm Training
Strength Training
Accessory Work
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Flat Bench
Dumbbell
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All Levels
Overview
The Dumbbell Skullcrusher is a targeted triceps isolation movement performed lying on a flat bench. Using dumbbells allows for a more natural wrist position and increased range of motion compared to a barbell. This exercise is excellent for building arm strength and developing the long head of the triceps, which contributes significantly to overall upper arm size.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Anconeus
Forearm stabilizers
Core stabilizers (isometric)
STEP-BY-STEP INSTRUCTIONS
Lie flat on a bench with a dumbbell in each hand, arms extended overhead, palms facing inward (neutral grip).
Keep your elbows stationary and pointed toward the ceiling as you bend your elbows to lower the dumbbells toward your forehead or just behind your head.
Maintain control and avoid flaring your elbows out.
Once you feel a deep stretch in your triceps, reverse the motion by extending your arms back to the starting position.
Avoid locking out completely to maintain constant tension.
Repeat for the desired number of reps.
Benefits
Isolates the triceps for targeted strength and hypertrophy
Dumbbells allow greater control and reduce joint strain
Enhances overhead triceps strength, useful for pressing movements
Trains elbow stability under load
COACHING CUES
Keep elbows fixed so only the forearms move
Lower slowly to just above your forehead or behind your head
Use a neutral grip to protect the wrists and elbows
Squeeze the triceps at the top, but don’t fully lock out
Notes
Dumbbell Skullcrushers are a staple triceps isolation exercise that strengthens the entire triceps complex with an emphasis on control and range of motion. Ideal for hypertrophy and accessory upper-body work, they’re an effective addition to push-day or arm-specific routines.