Arms
Skullcrusher Dumbbells
A foundational isolation exercise designed to build long-head triceps strength and elbow stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet firmly planted on the floor and hold a dumbbell in each hand.
Extend your arms directly over your chest with a neutral grip so your palms are facing each other.
Lower the weights slowly by bending only at the elbows until the dumbbells are positioned on either side of your head.
Keep your upper arms vertical and stationary throughout the entire range of motion to ensure tension remains on the triceps.
Contract your triceps to reverse the movement and return the dumbbells to the starting position.
Lock out your elbows briefly at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the side rather than keeping them tucked
- Allowing the upper arms to swing forward and back during the set
- Lowering the weights too quickly which risks hitting the head or losing control
- Using a weight that is too heavy to maintain a full range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.