Arms · Isolation

Dumbbell Skull Crusher

A lying triceps extension with dumbbells that lets each arm work independently.

MAIN MUSCLE
Triceps
ALSO WORKS
Forearms
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on a bench holding a dumbbell in each hand above the chest, palms facing each other.

  2. Keep the upper arms still and bend the elbows to lower the dumbbells beside the head.

  3. Stop when the dumbbells are about level with the ears.

  4. Straighten the arms to return to the start.

COMMON MISTAKES

  • Upper arms swinging back and forth; keep them fixed and move only the forearms.
  • Elbows flaring out; keep them pointing at the ceiling.

TIPS

  • Lower slowly and keep a firm grip so the dumbbells stay clear of your head.

QUESTIONS

Which muscles does Dumbbell Skull Crusher work?

The main muscle is Triceps. It also works Forearms.

How many reps should I do?

FORGE suggests 10-12 reps for Dumbbell Skull Crusher. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Skull Crusher?

These train the same muscles: Skull Crusher, Dumbbell Overhead Triceps Extension.