Dumbbell Skull Crusher Guide: Form and Triceps Technique
Master the dumbbell skull crusher with our professional form guide. Learn the correct steps to isolate your triceps and avoid common elbow mistakes.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Rear Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms