Dumbbell Skull Crusher
Upper arms vertical. The dumbbell skull crusher lowers the bells beside the ears, and the free wrists find a neutral path that usually spares the elbows. Bend only at the elbow. Letting the upper arms drift back turns it into a pullover. The range can also travel a little deeper past the head than a bar allows.
Setup
- Lie on a bench, dumbbells over the chest, palms facing each other.
- Elbows pointing at the ceiling.
How To Do It
- Lower the bells beside the ears by bending only at the elbows.
- Feel the stretch, then extend back to the start.
- Keep the upper arms vertical throughout.
Breathing
Inhale down, exhale up.
Common Mistakes
- Letting the upper arms drift back and turning it into a pullover.
- Flaring the elbows wide.
Programming It
Three sets of 8-12.
Why This Exercise Works
Dumbbells let each forearm rotate to a comfortable angle, which is why they often feel better on the elbow than a straight bar. The range can also go slightly deeper past the head.
Where You Should Feel It
The same triceps stretch as the barbell version, with each forearm free to rotate to a comfortable angle. Usually kinder on the elbow.
Where It Fits in a Program
Dumbbells let the wrists find a neutral path that spares the elbows. Do it while you are fresh; the quality of these reps sets the session's tone.
Progressing and Regressing It
To progress the dumbbell skull crusher: add the next pair up, or pause in the stretch. To regress it: reduce the load, or use a neutral grip throughout.
Who It's For
Anyone whose elbows object to a straight bar. The range can also go slightly deeper past the head.
Equipment and Substitutions
This version uses dumbbells and a bench. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Related Exercises
- Skull Crusher · Triceps
- Triceps Kickback · Triceps
- Seated French Press · Triceps
- Overhead Cable Triceps Extension · Triceps
- Triceps Pushdown · Triceps
- JM Press · Triceps
- Band Triceps Pushdown · Triceps
- Overhead Triceps Extension · Triceps (Long Head)
Common Questions
What muscles does the dumbbell skull crusher work?
The dumbbell skull crusher primarily trains the triceps.
How many sets and reps should I do?
Three sets of 8-12.
What are the most common dumbbell skull crusher mistakes?
Most often: letting the upper arms drift back and turning it into a pullover; flaring the elbows wide.
Do I need dumbbells and a bench to do this?
This version uses dumbbells and a bench, and it trains the triceps. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Is this safe if I have an existing injury?
The dumbbell skull crusher loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.