Exercise library · Arms
Dumbbell Skull Crusher.
Lying triceps extension with two dumbbells, allowing a neutral grip that is easier on the elbows.
Also known as: DB Skull Crusher, Dumbbell Lying Tricep Extension
IntermediateDumbbells · Bench
The numbers
Sets
3–4
Reps
10–15
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Lie on a flat bench holding a dumbbell in each hand above the chest
- Step 02
Turn the palms to face each other
- Step 03
Keep the upper arms vertical and bend the elbows to lower the dumbbells beside the head
- Step 04
Stop when the forearms pass parallel to the floor
- Step 05
Extend the elbows to press back to the start
What separates good from great
Pro cues.
Keep the elbows pointing up, not flaring out
Control the lowering phase
Log the weight of one dumbbell
Common questions
Questions, answered.
- What is the Dumbbell Skull Crusher?
- Lying triceps extension with two dumbbells, allowing a neutral grip that is easier on the elbows.
- What muscles does the Dumbbell Skull Crusher work?
- The Dumbbell Skull Crusher primarily works your triceps.
- What equipment do I need for the Dumbbell Skull Crusher?
- You need dumbbells and a bench to perform the Dumbbell Skull Crusher.
- How many sets and reps should I do for the Dumbbell Skull Crusher?
- A typical prescription for the Dumbbell Skull Crusher is 3–4 sets of 10–15 reps. Rest about 60–90 seconds between sets.
- Is the Dumbbell Skull Crusher good for beginners?
- The Dumbbell Skull Crusher is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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