Arms
Dumbbell Skull Crusher
A foundational isolation movement designed to build triceps strength and definition through a deep overhead stretch.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet firmly planted on the floor for stability.
Extend your arms directly above your chest, holding a dumbbell in each hand with a neutral grip and palms facing each other.
Lower the weights slowly by bending only at the elbows until the dumbbells are positioned near your ears or the sides of your head.
Keep your upper arms stationary and perpendicular to the floor throughout the entire range of motion.
Contract your triceps to drive the dumbbells back to the starting position without locking your elbows aggressively.
Maintain a controlled tempo, focusing on the stretch at the bottom and the contraction at the top.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows out to the sides rather than keeping them tucked.
- Moving your upper arms and shoulders instead of isolating the elbow joint.
- Lowering the weights too quickly and risking contact with the forehead or face.
- Arching the lower back excessively off the bench during the lift.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.