Incline Dumbbell Skullcrusher
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Upper Body
Triceps
Isolation
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Incline Bench
Two Dumbbells
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All Levels
Overview
The Incline Dumbbell Skullcrusher is an isolation exercise targeting the triceps while placing the shoulders in a more extended position due to the incline bench. This variation increases the stretch on the triceps and limits shoulder involvement, making it a great option for focused arm development.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Anconeus
Core stabilizers (isometric)
STEP-BY-STEP INSTRUCTIONS
Set an incline bench at a 30–45° angle and sit back with a dumbbell in each hand.
Start with arms extended directly above your shoulders, palms facing each other (neutral grip).
Keeping your elbows stationary, slowly bend at the elbows to lower the dumbbells toward your ears or just behind your head.
Pause briefly at the bottom of the movement.
Extend your elbows to press the dumbbells back to the starting position.
Repeat for the prescribed number of repetitions, maintaining control throughout.
Benefits
Isolates the triceps with minimal shoulder compensation
Promotes muscle growth through increased eccentric loading
Safer on shoulder joints compared to flat skullcrusher variations
Improves lockout strength for pressing movements
COACHING CUES
Keep elbows fixed so only the forearms move
Lower the weights slowly for a deep triceps stretch
Avoid flaring your elbows by keeping them close to your head
Engage your core to prevent arching your back
Notes
The Incline Dumbbell Skullcrusher is an effective and joint-friendly way to build stronger, more defined triceps. The incline bench angle enhances the triceps’ range of motion and muscular tension, making it ideal for isolation training within upper body or arm-focused sessions.