How to Do Barbell Skull Crushers: Form and Top Tips
Master the barbell skull crusher with our step-by-step guide. Learn proper form to build stronger triceps and avoid common elbow injuries.
How to Perform
- Lie flat on a bench and hold a barbell or EZ-curl bar with a shoulder-width overhand grip.
- Extend your arms fully to hold the bar directly above your upper chest or neck area.
- Keeping your upper arms stationary and elbows tucked, slowly lower the bar by bending your elbows until it is an inch above your forehead.
- Pause for a brief moment at the bottom of the movement to maintain control and tension.
- Contract your triceps to extend your arms back to the starting position without locking out the elbows aggressively.
- Maintain a slight backward angle with your upper arms throughout the set to keep constant tension on the muscle.
Common Mistakes
- Flaring the elbows out to the sides during the descent
- Moving the upper arms back and forth rather than keeping them fixed
- Lowering the bar too quickly or bouncing it off the forehead
- Using excessive weight that compromises form and strains the elbow joints
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Front Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms